Single Leg Stride Jump
Description
The single-leg stride jump is a unilateral plyometric drill where you bound forward on one leg, landing on the same leg and immediately bounding again. It is similar to running stride jumps but on a single leg, building single-leg power and athletic acceleration mechanics.
Muscle Group
Equipment Required
Single Leg Stride Jump Instructions
- Stand on your right leg with knee slightly bent. Left leg lifted slightly behind.
- Bound forward by pushing off explosively from your right leg.
- Drive your left knee up and your arms forward for momentum.
- Cover as much horizontal distance as possible during the bound.
- Land back on your right leg with a bent knee to absorb the impact.
- Immediately bound forward again on the same leg.
- Continue bounding for 5 to 10 reps, then switch to the left leg.
- Focus on horizontal distance, not just height.
Single Leg Stride Jump Form & Visual
Single Leg Stride Jump Benefits
- Builds single-leg horizontal power
- Develops sprint acceleration mechanics
- Trains single-leg landing stability
- Excellent for sprint athletes
- No equipment needed
- Time-efficient power exercise
Single Leg Stride Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Hip flexors (knee drive)
- Core (stabilizer)
Single Leg Stride Jump Variations & Alternatives
- Single Leg Hopping (vertical)
- Skater Hops (lateral)
- Bounding (alternating legs)
- Forward Bound
- Lateral Bound
