Exercise guide
Single Leg Push-off
The Single-Leg Push-Off uses one foot on a box to create an explosive upward jump. The quadriceps, hamstrings, and calves of the elevated leg provide most of the force.
Training context
Before Adding Single-Leg Push-Offs
The box should be low enough to allow the entire working foot to remain secure. The athlete should already control step-ups and low single-leg landings.
Use minimal height until the same foot can return to the box without slipping or collapsing inward.
Technique overview
Drive from the box and return to the same footprint
Place one foot securely on the box and the other on the floor. Push through the elevated leg to jump upward, then return that same foot to its original box position. Absorb the landing and reset before repeating.
Treat this as an overview and use a range, pace, and setup you can control.