Single-Leg Hop Progression

How to perform

1. 01Arrange 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. 02Hop forward, jumping and landing with the same leg over the cone.
3. 03Use a countermovement jump to hop from cone to cone.
4. 04At the end, turn around and go back on the other leg.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.