Single-Leg Hop

What you'll gain

• Trains single-leg takeoff and landing on the same foot.

• Exposes left-to-right hop gaps that two-foot jumps hide.

• Needs no kit, so it fits field, court, and studio sessions.

Step-by-Step Instructions

1. 1

   Stand on one foot with the other knee bent behind you and the arms in a running split.

2. 2

   Load a small dip on the planted leg, keeping the trunk stacked.

3. 3

   Drive that foot into the floor and hop, keeping the free foot off the ground.

4. 4

   Land on the same foot, bending the hip, knee, and ankle to absorb.

5. 5

   Hold a quiet stacked stance for a beat, or hop again if the set is continuous.

6. 6

   Reset and switch stance legs after the prescribed contacts.

Common Mistakes

• Landing with a straight knee, which spikes joint load.

• Letting the free foot tap down so the hop becomes a skip.

• Allowing the stance knee to collapse inward on landing.

• Chasing hop height before a quiet, stacked stick is possible.

About This Exercise

The single-leg hop is a plyometric takeoff and landing on the same foot. The planted leg loads, leaves the floor, and sticks the landing while the free leg stays bent off the ground. Quadriceps drive the knee; glutes, hamstrings, and calves share the spring and the absorb. Unlike a bound, the clip is a hop cycle rather than a long horizontal covering stride. The approved clip is a three-quarter rear view, bodyweight, no box. For app builders this is the single-leg hop page, useful in hop-and-stick progressions, return-to-run screens, and plyometric blocks that already have a two-foot jump.

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