The one leg box hop is like a step-up, except with more force.

Step 1: Stand in front of a knee-high box, placing your left foot on top of the box, your right foot on the floor.

Step 2: Drive your body upward by pressing down with your left foot (which is on top of the box.)

Your right foot will come off the ground, and ideally, you’ll spring up off the box a few inches.

The goal is to jump straight up. Don’t veer to either side (which could happen if your core is weak.) It helps to keep your head and torso upright and straight.

Step 3: Land with your feet in the same configuration, i.e. left foot on top of the box and right foot on the ground.

Repeat 10-20 times, then switch legs. (Right foot on top of the box, left foot on the ground.)

One Leg Box Hop video:

[video coming soon]

See more exercise guides in The Plyometrics Exercise Collection.

The single-leg lateral jump is like doing a lateral jump, but you are on one leg at a time (instead of pushing off with both legs.)

Step 1: Start out in the same position as when doing a regular lateral jump.

Step 2: Jump to the left like you would do in a regular lateral jump, but this time, land on your left foot, keeping your right foot just off the ground.

Step 3: Now, jump to the right, pushing off your left leg. This time you will land on your right foot and keep your left foot in the air.

Step 4: Repeat.

Continue jumping left, right, left, etc. The key to remember is to land on your outside foot and keep your inside foot in the air.

Single-Leg Lateral Jump video:

[video coming soon]

See more exercise guides in The Plyometrics Exercise Collection.

The lateral box jump combines the lateral jump and the box jump into one exercise. This time, instead of jumping laterally over a small object, you will jump laterally up onto a tall box.

Step 1: Start out just like in the box jump, but this time you will have the box or ledge to your left (instead of directly in front of you.)

Step 2: Using the same form as you would in a lateral jump, jump up and to the left, landing on top of the box. The idea is to jump just high enough to make it onto the box.

Step 3: Step down off the box.

Repeat.

I recommend doing a set jumping to your left, then a set jumping to your right. However, you could also alternate by stepping down onto the opposite side after each rep.

Lateral Box Jump video:

[video coming soon]

See more exercise guides in The Plyometrics Exercise Collection.

The box jump is like a squat jump, but instead of just jumping up, you are jumping up and landing on a tall box.

Step 1: Stand like you’re going to do a squat. Feet should be shoulder width apart, hands in front of your chest. You need to have a box or ledge in front of you. (The box should be 12-48″ tall, depending on your experience level.)

Step 2: Squat down by pushing your butt back and swing your arms downward in the same movement. (The arm swing is important, don’t neglect it like most people do!)

Step 3: Immediately explode upward from the squat position, with the goal being to jump just high enough to get your feet onto the box or ledge. Reach up with your arms to get more height.

Step 4: Step back down to the starting position, or lightly jump down from the box. (Jumping back down can be hard on your body, so be careful.)

Repeat.

Box Jump video:

[video coming soon]

See more exercise guides in The Plyometrics Exercise Collection.

The lateral jump has you jumping up into the air, but also to the sides (i.e. laterally.) This is great for strengthening your muscles because when running or cycling, you rarely move laterally.

Imagine that you are doing a squat jump, but with the goal to move laterally. Your form will be like the form used during a squat jump, except you’ll jump and swing your arms sideways.

Step 1: Stand like you’re going to do a squat. Feet should be shoulder width apart, hands in front of your chest.

Step 2: Squat down by pushing your butt back and swing your arms downward in the same movement. Just like the squat jump, except you’ll angle your arms slightly to the right. (This sets you up to jump left.)

Step 3: Immediately explode upward and left from the squat position, with the goal being to jump somewhat high, but also laterally. (You should be able to jump 2-3 feet laterally.)

Instead of going straight up, you’ll swing your arms to the left, which will throw your lower body to the left as well.

Step 4: Land on both feet. Immediately squat down, with your arms to the left a bit. This time, explode upward and jump to the right.

Continue jumping left, right, left, etc.

Sometimes it helps to have a small cardboard box, cone, or log to hop over.

Lateral Jump video:

[video coming soon]

See more exercise guides in The Plyometrics Exercise Collection.