Single-Leg Hop Progression

How to do it

1. Stand on one leg with the knee softly bent and the other foot just off the floor.
2. Begin with hops on the spot, landing softly on the ball of the foot with the knee bending each time.
3. Progress to hopping forward a short distance and landing still, then to a series of forward hops.
4. Progress again to hops for distance, driving the arms and the free knee.
5. At every stage, land with the knee bent and tracking over the foot, and hold the landing before the next hop when the stage calls for it.
6. Work through the stages on one leg, then swap.

Common mistakes

• Skipping stages. The progression is the drill; a landing that cannot be held still on the spot is not ready for distance.
• Landing with the knee caving. On one leg this is the fault that matters most; every landing tracks the knee over the foot.
• Landing on the heel. The ball of the foot takes the landing and the knee bends.
• Letting the free leg swing wildly. It drives forward with the hop and stays quiet on the landing.

Muscles worked

Primary

• Quads

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Hamstrings