Start
End
LegsBeginnerBodyweight
Single-Leg Hop Progression
Single-Leg Hop Progression
Target Muscles
Quads, QuadsAbductors, AbductorsAdductors, AdductorsCalves, CalvesHamstrings, Hamstrings
Blue = primary · Gray = secondary
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- 1
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.
- 2
Hop forward, jumping and landing with the same leg over the cone.
- 3
Use a countermovement jump to hop from cone to cone.
- 4
At the end, turn around and go back on the other leg.
Important tips
Keep your back straight.
Control the movement.
