Explosive power · Landing mechanics · Intermediate · ~3 min
Single-leg hop and stick
Single-leg landing control, as needed after scissor kicks and wide jumps.
Photo shows: a single-leg hop progression; land and hold for 3 seconds
▶ How to Perform a Single Leg Hop (and Stick the Landing) — Miguel Aragoncillo (YouTube)
More videos: Single Leg Hop Testing Procedure - Phil Plisky | Physical Therapy | MedBridge (Medbridge) · Single Leg Hops | Exercise Tutorial (Elevate Yourself)
Prescription3 × 4 reps each side · rest 45 s
EquipmentNo equipment
ImpactModerate
FormatSolo
Starting position
Stand on one leg, slight bend at the knee.
How to do it
- Hop forward a short distance.
- Land on the same leg and hold 3 seconds.
- Knee over the middle of the foot, hips level.
Technique cues
- Small hops first
- Freeze and check alignment
Common mistakes
- Knee diving in
- Landing stiff-legged
Easier
Single-leg balance with reach.
Harder
Hop sideways or diagonally.
Safety
- Stop if the knee or ankle hurts.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.