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PLYOMETRICS / REACTIVEadvanced

Single-Leg Depth Jump

The single-leg version of the depth jump — step off a low box (10-20cm), land on one leg and immediately jump as high as possible. It directly trains the single-leg reactive strength used in basketball layups and volleyball approaches, and exposes left/right differences that two-leg jumps hide.

Quads, glutes, calves, ankle stabilizers3-4 sets × 3-4 reps per side
Single-Leg Depth Jump 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Start from 10-20cm — height comes after control
  • 2.Step off, don't jump; land on the same leg
  • 3.Rebound fast with minimal knee collapse
  • 4.Land softly, hold 2s, then reset before the next rep

Detailed training method

[Steps]1. Stand on a 10-20cm box→2. Step off and land on one leg→3. Rebound immediately into a maximal vertical jump→4. Land on the same leg→5. Hold 2s, then step down and reset [Common Errors]✗ Starting too high→master control at 10-20cm first ✗ Knee collapsing inward on landing→control valgus ✗ Long contact before the rebound→rebound fast ✗ Free leg swinging wildly→keep it compact [Progressions]Single-leg landing control→single-leg box jump→10cm single-leg depth jump→20cm→light loaded [Jump-Specific]The closest drill to basketball layups and volleyball approach takeoffs; use it to expose and fix left/right asymmetries

Prerequisites: 2s single-leg landing hold without wobble and a 1.5x BW squat; if left/right takeoff power differs >10%, train the weaker side first; skip with knee/ankle instability

Related exercises

Box Jump

The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training

Depth Drop

The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds

Single-Leg Landing Control

The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds

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