Single-leg (SL) depth-jump into & over box
Jumping & rebounding
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3m 16s
THE WHAT:
A unilateral depth jump context designed to develop reactive strength, elastic rebound, and single-leg force organisation through rapid loading and immediate re-projection. Beginning from a contralateral running pose, the practitioner stamps dynamically into the lead foot and drives explosively off that same leg either into a box or over an obstacle, landing bilaterally. The emphasis is on the quality of unilateral force production feeding into controlled two-leg landing mechanics.
Resource contents:
0:05 - Single-leg (SL) depth-jump into box
1:32 - SL depth-jump over box
The primary focus is developing the ability to receive load quickly through one leg and convert it immediately into explosive projection with minimal contact time. This places strong demands on reactive strength, stiffness regulation, and inter-limb coordination, while carrying clear transfer to athletic situations where force is often initiated off one leg.
THE HOW:
A key feature is the coordination between the support leg, arm swing, and high free-leg knee drive. Similar to sprinting or a layup take-off, the knee drive helps generate vertical thrust while the arms support timing and force transfer. Together they create a whole-body projection pattern, while the bilateral landing adds the complementary demand of force dissipation and rapid stabilisation. In the “over” variation, the added spatial demand further develops trajectory control and landing precision.
Execution should prioritise a sharp, spring-like stamp-and-go action - loading and driving in one continuous movement rather than sinking or pausing. Stay organised through the trunk and pelvis, let the arm swing and knee drive support lift, and aim for a rebound that feels elastic and decisive. On landing, absorb force cleanly and stabilise quickly.
Overall, this context develops explosive unilateral reactivity, stronger single-leg elastic return, and a coordinated transition from athletic-style one-leg take-off into bilateral landing control.
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