Single Leg Depth Drop to Lateral Bound

The Single Depth Drop to Lateral Bound is a powerful and dynamic movement that challenges your lower body strength, stability, and coordination. By combining the depth drop and lateral bound, you'll improve your ability to generate force, react quickly, and maintain control during explosive movements.

To perform the exercise, start by standing on a raised platform or box. Step off the platform with one foot, landing softly on the ground with a slight bend in your knees, ensuring your landing is stable and controlled. This is the depth drop portion of the exercise.

Immediately after the depth drop, explode laterally by pushing off forcefully with your outside leg and extending your hips, knees, and ankles. Propel yourself into a lateral bound, covering as much distance as possible. Land softly on your opposite leg, maintaining stability and absorbing the impact.

As you become more comfortable with the movement, aim to perform it in a continuous and fluid manner, alternating sides with each repetition. Remember to engage your core and maintain proper form throughout the exercise.

The Single Depth Drop to Lateral Bound is an advanced exercise that should be approached with caution. Ensure you have a solid foundation of lower body strength and stability before attempting this movement. It's also important to choose an appropriate platform height that matches your fitness level and allows for a controlled landing.