Alternating Single-Leg Jump – Plyometric Warm-Up for Football Players
Watch how to perform Alternating Single-Leg Jump to boost balance and explosive power before football training.
How to Do Alternating Single-Leg Jump
Stand on one leg with a slight bend in the knee.
Jump forward or upward, switching legs mid-air.
Land softly on the opposite leg, maintaining balance.
Repeat continuously, keeping core tight and movements controlled.
Perform for the set time or number of reps.
Why Alternating Single-Leg Jump Matters
Alternating Single-Leg Jump improves single-leg stability, explosive strength, and coordination — essential for football agility and speed.
For football players, this means:
Better balance during sprints and changes of direction
Increased lower-body power for jumping and acceleration
Enhanced control to reduce risk of ankle or knee injuries
Exercise Details
Focus Area: Balance, power, coordination
Equipment: None
Duration/Reps: 20–30 seconds or 8–12 jumps per leg, 2–3 sets
Skill Level: Intermediate
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