Single Leg Box Jumps – This exercise is a mid-level explosive jump or plyometric that is great for athletes to develop explosive power. This is a great exercise for athletes, and can be easily implemented into a youth athlete’s strength and conditioning program Find a box that comes up to your kneecap or one that is appropriate to skill level. Explode off of one leg, and land on the opposite foot as softly as possible. Knee should stay in line with your middle toe upon landing.
Prior to implementing this exercise into a youth athlete’s program, be sure they have developed competency to jump and land under control from a two footed jump first. This way the athlete can properly demonstrate the ability to adequately decelerate from two legs prior to progressing to a single leg explosive activity.
It also acts as a great preventative exercise because it teaches the athlete to decelerate dynamic forces under control. This is why the athlete should focus on trying to land as softly as possible absorbing forces on their opposite leg.
Be sure to keep the reps fairly low here 3-6 reps per leg to allow for recovery, maximal exertion during exercise, and solid technique. The amount of sets will be dependent on the athletes fitness levels and the goal they are trying to accomplish from the particular workout.