Single-Leg Hop Progression

Technique

How to perform Single-Leg Hop Progression

1. Arrange at least two cones in a line with room to land between them.
2. Balance on one leg with the opposite knee lifted.
3. Bend the supporting hip and knee, then push off to hop forward over the first cone.
4. Land on the same foot and bend through the supporting leg to control the contact.
5. Use the next countermovement to continue along the line without switching the landing leg.
6. At the end, stop and turn around, then repeat the sequence on the other leg.

Programming relevance

Muscles involved

Primary targets: Gastrocnemius, Soleus, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.