The single leg box jump is a test of unilateral strength, stability and power. As one drives down into the ground with toe flexion and a braced core, the athlete then pushes the floor away, scaling directly vertical a high as possible with body control onto the box. I recommend soft plyo boxes that stack; or heavier ones like this that do not move. The goal should also be to land with force! More force = more power to redirect after anerobic sprinting or jumping. In general, we want to possess enough contact balance and core stability while moving on one limb that if we are pushed, shoved, or darted away from a path by another force or cutback, such endings don’t result in season destroying injuries. This is a major component in why injuries are up. Sports are played predominantly on one foot. Thus, although the lineman muscle snatching 400 lbs is quite impressive, this doesn’t always correlate to the same athlete’s decreased risk in injuries. Or put bluntly, too much bilateral training will fuck you up. Sports are hard, and if we have imbalances from not enough fibers contracting on one side of the body, what do you suppose is happening when you try to back up to pass block? This is just a football example because i love football. But there are many. The basketball players who never lift or take it seriously. The fighter who things he can’t get choked out. The famous trainer who would get laughed out of some weight rooms. It’s all around us now, and it is generally a lack of technicality. Try 3 sets of 3-5 on each leg for a great challenge.