Single Leg Hops
Single-leg hop in any direction — fundamental balance and power work.
Level: Intermediate
Primary: Cardio
Movement: Compound
Tags: Balance / Stability Explosive Unilateral
Type: Plyometric
Equipment: Body Weight
Sports: Basketball Running Soccer Tennis
Target muscles
The quads and glutes drive the push-off. The hamstrings and calves absorb the landing. The trunk braces. Balance and proprioception are primary.
How to perform
Setup
Stand on one foot with a soft bend in the knee.
Execution
Push off the ball of the foot to hop forward, to the side, or in place. Land softly. Maintain balance on each landing before initiating the next hop.
Common mistakes
- Hard landings.
- Loss of balance.
- Going too high too soon.
- Not pausing on landings.
- Asymmetric volume.
Progressions and regressions
Regress to two-foot hops. To progress, increase distance, work for time.
Programming notes
Balance and power. 3 sets of 8-12 per side, twice a week.
