Single Leg Lateral Box Jump

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The single leg lateral box jump is one of the best drills for building frontal plane power, single-leg explosiveness, and the hip stability that protects your knees during cutting and change of direction. In this guide, Brandon Smitley of THIRST Gym breaks down how to perform the exercise in both lateral and medial directions, how to program it for in-season athletes, and why it’s a powerful tool for wrestlers and combat sport athletes. Learn the coaching cues, landing mechanics, and progressions that make this single-leg plyometric drill so effective.

The Science of Reactive Strength: Plyometrics That Actually Transfer to Sport Performance

Coaching, Education, Podcast, Sports Performance, Update, VideoLeave a comment

Most plyometric training doesn’t transfer to sport performance because coaches confuse explosive strength with reactive strength — two qualities that demand entirely different programming. This in-depth guide breaks down all three phases of the stretch-shortening cycle, explains how to use the reactive strength index (RSI) to monitor contact time and readiness, and identifies the five programming mistakes that kill transfer. You’ll also get a specificity spectrum for exercise selection, a full 16-week plyometric periodization template, and sport-specific applications for sprinters, soccer players, and basketball athletes.