Single-Leg Stride Jump
Single-Leg Stride Jump is a plyometric power - vertical drive from the elevated leg exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Hamstrings
- Exercise type
- Plyometric power - vertical drive from the elevated leg
Exercise technique
- Box
Place a low box beside you.
- Foot
Plant the inside foot fully on the box and keep the outside foot on the floor.
- Preparation
Bend the upper knee slightly and keep your chest upright.
- Drive
Swing your arms upward while extending the hip and knee of the upper leg.
- Knee drive
Drive the outside knee forward and upward to accompany the rise.
- Land
Return to the starting setup and brake the impact under control through the inside leg.
- Switch
After controlled repetitions, move to the other side of the box and work the opposite leg.
Key technique points
- Plant the whole foot on the box.
- Generate the drive from the upper leg.
- Drive the free knee upward.
- Keep the inside knee tracking with its foot.
- Return to the same starting position.
- Secure the box.
Common mistakes
Pushing too much from the floor
Do not bypass the upper leg and jump from the outside foot.
Edge contact
Do not place the foot on the box over a narrow contact point.
Knee collapsing inward
Do not lose hip control when landing on the upper leg.
Torso falling forward
Do not rise with your chest collapsing.
Switching feet in the air
Do not turn the stride-jump goal into an alternating box shuffle.
Hard landing
Do not step back onto the box without bending the upper knee.
Frequently asked questions
Single-Leg Stride Jump: why is “Pushing too much from the floor” a mistake?
Do not bypass the upper leg and jump from the outside foot.
Single-Leg Stride Jump: why is “Edge contact” a mistake?
Do not place the foot on the box over a narrow contact point.
Single-Leg Stride Jump: why is “Knee collapsing inward” a mistake?
Do not lose hip control when landing on the upper leg.
Single-Leg Stride Jump: why is “Torso falling forward” a mistake?
Do not rise with your chest collapsing.
Single-Leg Stride Jump: why is “Switching feet in the air” a mistake?
Do not turn the stride-jump goal into an alternating box shuffle.
Single-Leg Stride Jump: why is “Hard landing” a mistake?
Do not step back onto the box without bending the upper knee.
What should I focus on when doing Single-Leg Stride Jump?
Plant the whole foot on the box. Generate the drive from the upper leg. Drive the free knee upward. Keep the inside knee tracking with its foot. Return to the same starting position. Secure the box.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.