Exercise guide
Single-Leg Hop Progression
The Single-Leg Hop Progression uses a line of cones to guide repeated forward hops on one leg. The quadriceps, calves, hamstrings, abductors, and adductors create and stabilize each landing.
Training context
Benefits of Single-Leg Hop Progressions
The drill develops unilateral power, balance, and repeated landing control. Cone spacing provides an easy way to measure and progress distance.
Begin with short gaps and individual resets. Continuous hopping should be added only after every landing remains stable.
Technique overview
Land over the foot before the next hop
Balance on one leg and hop forward over the first cone. Land on the same foot with the knee and hip bent, regain alignment, and continue only when stable. Complete the route before returning on the opposite leg.
Treat this as an overview and use a range, pace, and setup you can control.