Begin by placing 2 cones 6 to 8 feet apart just like the 2 cone drill previously listed. In addition to the 2 cones place a third cone about 6 to 8 feet out in front of the middle of the 2 cones creating a triangle among the cones.
Begin the drill the same way as the 2 cone drill. Stand with one leg lined up on one cone. Flex the hip and knee and forcefully jump to the side towards the opposite cone. Land by flexing the hip and knee of the opposite leg once you complete the landing to absorb it.
Once in this position the landing leg is loaded and ready to explode jumping off of that leg forward towards the third cone that is out in front. Jump off of the single leg and land on both feet once again absorbing the landing. Remember that with this drill the landing is more important than the takeoff.
Each repetition is counted once a jump is performed off of each leg at the start. For instance, if start my first jump coming off of the left leg and jumping to my right and then forward that is a half repetition. Once I complete the jump off of the right leg, then to the left, and then forward I’ve completed a single repetition.
Perform the jumps by alternating jumping off each leg. I would perform 3 to 7 repetitions for 3 to 4 sets on my agility and plyometric days. This is an intermediate to advanced drill so ONLY perform if you’re proficient at other basic plyometric training involving skipping, bounding, and jumping off of both legs.
This drill is designed to test us in the act of having to immediately change direction. It does so by forcing us to react and to reorient body out of the frontal plane of motion while immediately transitioning into the sagittal plane of motion. This is essential in sports and life where varying situations demand that we create stability and a sort of “controlled reaction” with our bodies in unstable situations.
For athletes looking to develop explosiveness off of one leg (which is essential in all sports), to enhance quick change of direction, and to be able to acquire greater leg power for sprinting, jumping, throwing, punching, kicking, and anything that requires driving off of one leg this is essential.