Single-leg jumping is T3 in the jump progression — the highest-demand unilateral plyometric in the series. Taking off and landing on one foot requires all the single-leg strength built in the squat progression, all the connective tissue conditioning from box jumps and rope work, and the landing mechanics to absorb full bodyweight impact on one leg. It’s also the movement pattern most responsible for ACL and ankle injuries in sport when trained without proper preparation.
The Prerequisite Chain
The direct prerequisites: box step-up (single-leg loading), shrimp squat (single-leg squat depth), and bilateral box jump (landing mechanics). All three must be solid before single-leg jumping.
Progression Entry: Low Lateral Hops
Begin with low lateral hops — pushing off one foot sideways and landing on the same foot. Low amplitude. Controlled. Building the landing pattern before adding distance or height. Then: push off one foot, land on the other (linear). Then build distance and height from there.
The Skateboarding Transfer
Every skateboard push is a single-leg jump in slow motion. Every landing from a trick is a single-leg landing. The strength and control built in this progression is not academic for Kip — it’s the physical foundation for every skating session. The calisthenics and the boarding are the same training system.
Progression Standards
3 × 5 each side, controlled landing, consistent → Plyo Push-Up →
Move. Groove. Repeat. Smooth.
← Tuck Jump | Next: Plyo Push-Up →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.