Single-Leg Lateral Hop

How to perform

1. 01Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
2. 02To begin, execute a counterjump to hop sideways over the cone.
3. 03Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
4. 04Continue hopping back and forth.

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.