Single-Leg Hop Progression

Single-Leg Hop Progression demonstration

How to Perform

1. 1Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
2. 2Hop forward, jumping and landing with the same leg over the cone.
3. 3Use a countermovement jump to hop from cone to cone.
4. 4At the end, turn around and go back on the other leg.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps
• •As a compound movement, this exercise works multiple muscle groups efficiently