Exercise guide
Single-Leg Lateral Hop
The Single-Leg Lateral Hop moves side to side over a low cone or hurdle while using one leg for every takeoff and landing. The quadriceps, calves, hamstrings, abductors, and adductors stabilize the repeated lateral force.
Training context
How Single-Leg Lateral Hops Differ
Unlike two-leg lateral hops, the full landing demand remains on one side. This requires greater ankle, knee, hip, and balance control.
Begin with a line on the floor before using a raised obstacle. The hop distance should remain small enough that the athlete can land over the foot.
Technique overview
Keep each landing centered over the same leg
Balance on one leg beside the obstacle and dip slightly. Hop laterally across it, land softly on the same foot, and rebound only when alignment remains controlled. Reduce the pace or pause between hops when balance changes.
Treat this as an overview and use a range, pace, and setup you can control.