Step & Stick

Unilateral Plyometrics Low Intensity

Step and Stick


  • Develop explosive unilateral hip strength

  • High load (eccentric) control at the hip and knee

  • Ability to maintain posture during explosive movement


Step and stick start position.

Step and stick landing position.

  • Standing on one leg, perform a quarter squat rapidly and leap forwards explosively, landing on the opposite leg

  • Travel forwards as far as possible with the step, but so you are balanced and stable on landing

  • There should be only a slight bend at the ankle, knee and hip on landing

  • Ankle–knee–hip should stay aligned during the dip and landing


  • Beginner: 2–3 x 6 single step and stick for distance (2min recovery)