Skip to content
BounceLab is currently in testing.Want to become one of the first Pro beta testers? Contact us:BounceLab.jump@outlook.comX / @hfzr28Facebook
BOUNCELAB
Exercise Library
PLYOMETRICS / REACTIVEbeginner

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. Landing softly with hip, knee and ankle bending together and no knee valgus is the single most important skill for preventing ACL and ankle injuries in jump sports.

Quads, glutes, hamstrings, ankle stabilizers3-4 sets × 5 reps per side
Single-Leg Landing Control 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Land soft and quiet — 'ninja' landing
  • 2.Hip, knee and ankle flex together to absorb
  • 3.Knee tracks over the second toe — no collapse inward
  • 4.Stick the landing 2s with no wobble before moving

Detailed training method

[Steps]1. Start from floor level or a 10cm step→2. Step off or hop forward→3. Land on one leg→4. Hip, knee and ankle flex together to absorb→5. Stick the landing 2s with no wobble→6. Reset [Common Errors]✗ Loud landing→soft, quiet 'ninja' landing ✗ Knee valgus→track the second toe ✗ Wobbling after landing→regress to two-leg landings ✗ Stiff knee→bend and absorb [Progressions]Two-leg landing hold→single-leg step-off (10cm)→single-leg hop→single-leg landing from a small jump→add a 180° turn [Jump-Specific]The safety gate for every single-leg plyometric; a 2s stable single-leg landing is the prerequisite before single-leg jumps and depth work

Start from floor level or a 10cm step; regress to two-leg landings if you can't hold 2s without wobble

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

Shallow Depth Jump

A transition between depth drops and depth jumps — step off a low box, absorb the landing, then quickly rebound from a shallow squat, training the absorb-to-redrive transition

Start Assessment Browse All Exercises