ExtrasBW
A maximal single-leg horizontal jump for distance, exposing left-right power asymmetries and building unilateral force production critical for sprinting and change of direction.
Demo: Strength & Conditioning coaching channel
Sets
3
Reps
3 per leg
Rest
1:30
Contraindications
Avoid with any knee ligament history, ankle instability, or hip pain. High skill and stability demand — master bilateral broad jump first.Setup
Stand on one leg at a marked start line, free leg slightly bent and back.
Execution
- 1Load into a single-leg quarter squat with a slight forward lean
- 2Drive the free leg and arms forward to assist
- 3Extend the stance leg fully — hip, knee, ankle
- 4Land on the same leg (or transition to two feet if landing stability requires it)
- 5Stick the landing and reset fully before switching sides
Key cues
- Drive the free knee forward hard
- Extend the stance leg completely
- Land under control, don't crumple
- Compare distances left vs. right
Common faults
- Landing with excessive knee valgus
- Insufficient hip extension reducing distance
- Rushing repeated attempts without resetting
- Ignoring a large left-right asymmetry instead of addressing it
Tweaks
- Progress to single-leg broad jump to a stick-and-hold for 3 seconds
- Add a lateral bound variant to test frontal-plane single-leg power
- Use distance measurements to track asymmetry over time
Progressions
Muscles
Primary: Quadriceps, Glutes, Hamstrings
Secondary: Hip Stabilizers, Calves, Core
Notes
Primary energy system: alactic. Excellent diagnostic tool for identifying unilateral power deficits before they become injury risks.
Sources
Attribution: NSCA