Build Single Leg Power and Strength | Plyometric Workout

Hinge at the hips on one leg into a single-leg Romanian deadlift holding a medicine ball, then explosively drive the trailing knee up to hip height while pressing the ball overhead. Key points: - Hinge smoothly with a flat back and active hamstring load - Drive the non-working knee explosively to hip height - Coordinate the overhead press to reach full extension at the top Common mistakes: Rounding the lower back or losing balance during the single-leg hinge.

Step out into a deep lateral lunge, scoop the medicine ball down across the lunging knee, and drive forcefully back to standing while bringing the ball across the body. Key points: - Sink deep into the hip and adductor on the lateral lunge - Scoop the ball down with core and torso rotation - Push forcefully through the floor to return to standing Common mistakes: Letting the lunging knee cave inward or rounding the upper back.

Start standing tall with the medicine ball overhead, then aggressively split drop into an athletic split stance while chopping the ball diagonally down outside the front hip pocket. Key points: - Drop quickly into the split stance with reactive deceleration - Chop the ball firmly down to the outside hip pocket of the front leg - Stick the landing on balance before resetting Common mistakes: Dropping slowly into a lunge instead of a sharp, explosive split drop.

Perform two quick, reactive lateral skater hops and stick the second landing while aggressively chopping the medicine ball into the outside pocket. Key points: - Make the initial lateral hop springy and quick ('pop-pop') - Chop the medicine ball into the hip pocket on the plant - Stabilize the single-leg landing firmly without extra balance steps Common mistakes: Touching the trailing foot to the floor or taking an extra stutter step upon landing.

Stand tall holding a dumbbell on the working side with the rear foot on an elevated bench, drop down into a rapid eccentric split squat ('punch-punch stick'), and drive back up. Key points: - Drop rapidly under control into deep knee flexion - Stick and brake the descent violently at the bottom - Drive back up to the starting position Common mistakes: Lowering slowly rather than using a fast eccentric drop.

Step off a plyo box onto a single leg, rebound immediately off the floor, and clear a lateral hurdle to stick a single-leg landing. Key points: - Step down off the box without jumping upward - Minimize single-leg ground contact time upon touchdown - Bound laterally over the hurdle and stick the landing with knee tracking over toes Common mistakes: Collapsing into excessive knee valgus upon landing or spending too long on the ground before clearing the hurdle.

Stand on an inclined slant board holding a dumbbell in the goblet position, extend the non-working leg forward, lower into a deep single-leg pistol squat, and drive through the heel and midfoot to stand. Key points: - Hold dumbbell close to chest in goblet position - Descend to full depth with knee traveling forward over toes - Drive through the foot without bouncing out of the bottom Common mistakes: Rounding the spine excessively or letting the heel lift off the slant board.