Single Leg Box Blast

The box blast is my favorite single leg explosive exercise for many reasons. For one, the box reduces the amount of impact the jump has on the body. Since one foot will hit the box first when the body returns to the ground, it greatly reduces the impact of the landing on the knee joints. It is much easier for beginners to perform then power lunges and split squat jumps.

I also like it because my advanced athletes can perform it with weighted vests on or DB's in their hands with no problem. It also promotes the explosive push into the box that I am always trying to get my athletes to give into the floor when they run. This exercise can either be performed from a static position (pause in between jumps) or rapidly with as little time in between jumps as possible. One thing you want to look for is a strong torso. If the athlete or client folds at the center of the body when they land, that will greatly reduce the amount of force they can put into the box for the next jump.

It is not the only single leg plyometric we do, but besides box jumps, it is the one explosive exercise that all of my beginner clients can perform with ease and almost no chance of injury.