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Plyometric
Single-Leg Hop Progression
Arrange 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.
Beginner
About This Exercise
Arrange 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.
1Setup
Arrange 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.
2Execution
Hop forward, jumping and landing with the same leg over the cone. Use a countermovement jump to hop from cone to cone. At the end, turn around and go back on the other leg.
Pro Tips
- Use a countermovement jump to hop from cone to cone.
- At the end, turn around and go back on the other leg.
Train This Exercise
Quick workout with this exercise
Muscles Worked
Front
Back
Primary
Secondary
How to programme it
| Sets | 3 |
|---|---|
| Default reps | 8 |
| Rest | 90 sec |
| Movement pattern | Plyometric |
| Movement type | Compound |