Single-Leg Box Jump

About This Exercise

A single-effort unilateral jump from one foot onto a low or medium-height plyo box, sticking the landing on top with two feet. Trains explosive single-leg power and lead-leg force absorption. Distinct from Single-Leg Hops (continuous lateral plyometric) and Single-Leg Hop Progression (continuous broad-style hops) — this is a single-effort target jump.

1Setup

Stand 1-2 feet in front of a plyo box (start with a 12-18 inch box; build height progressively). Stand on one foot with the other foot lifted slightly off the ground. Knee on the standing leg slightly bent. Arms relaxed at the sides.

2Execution

Drop briefly into a quarter-squat on the standing leg, swing the arms back, then drive explosively up and forward, landing with both feet on top of the box. Stick the landing — pause for 1-2 seconds — then step down (do not jump down) and reset on the other side or repeat per the prescription. Aim for a height you can clear with control, not the highest box you can survive.

Pro Tips

• Land with both feet on top of the box — single-leg landings on a box are unnecessarily risky
• Step down from the box — do not jump or hop down (that is a separate drill: depth jumps)
• Pause on top of the box for 1-2 seconds before stepping down — sticking the landing is the work
• For golfers: matches the lead-leg force absorption pattern that anchors the downswing