Single-Leg Bound

What you'll gain

• Trains same-foot elastic power that a two-foot jump does not.

• Shows left-to-right hop gaps that alternating bounds can hide.

• Needs no kit, so it fits field, court, and studio plyometric blocks.

Step-by-Step Instructions

1. 1

   Stand tall on one foot with the other foot lifted and the arms in a running carriage.

2. 2

   Load a small dip on the planted leg without sitting into a deep squat.

3. 3

   Drive that foot into the floor and bound forward, keeping the free foot off the ground.

4. 4

   Land on the same foot on the ball of the foot, then bound again immediately.

5. 5

   Keep the torso upright and the flight phase visible; do not shuffle.

6. 6

   Continue for the desired contacts, then switch stance legs.

Common Mistakes

• Landing stiff-legged with almost no knee bend.

• Letting the free foot tap down so the drill becomes a run.

• Sitting too deep on each load, which kills the spring.

• Bounding so far that the landing cannot be stacked and quiet.

About This Exercise

A single-leg bound is a horizontal plyometric hop done over and over on the same foot. Each takeoff drives the body forward and up; the free leg stays off the floor; the same foot lands and immediately bounds again. Quadriceps, glutes, hamstrings, and calves share the spring. The drill is stiffer and longer than a jog, with a visible flight phase. The approved clip is bodyweight, no box or hurdle, small figure in a wide frame so the bound can grow toward the camera. For app builders this is the same-foot bound page, sitting between a two-foot broad jump and an alternating bound, useful in speed, return-to-run, and plyometric progressions.

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