Single-Leg Hops

About This Exercise

A unilateral plyometric drill: continuous hops on one leg in place, training reactive strength and elastic-energy return for each foot strike. Distinct from a single-leg hop progression series (which has multiple variations) — this is repeated single-leg vertical hops with minimal ground-contact time.

1Setup

Stand on one leg in an open space, the other foot lifted slightly off the floor. Knee on the standing leg slightly soft. Arms ready for a coordinated arm swing.

2Execution

Hop in place on the working leg — drive the foot into the floor, leave the ground briefly, land softly through the ball of the foot, and immediately drive again. Aim for short ground-contact time and consistent rhythm. Complete the prescribed reps on one side, then switch.

Pro Tips

• Land soft on the ball of the foot — heel does not slap the floor
• Short ground-contact: think "in and out" off the floor, not "land and pause"
• Knee tracks over middle toes throughout — do not let it cave inward
• For runners: this is the closest in-place drill to the elastic-recoil demand of every running step