Single-Leg Hop
A same-foot hop with a running arm carriage, taking off and landing on one leg through a short flight.
How to do it
- Stand on one foot with the other knee bent behind you and the arms in a running split.
- Load a small dip on the planted leg, keeping the trunk stacked.
- Drive that foot into the floor and hop, keeping the free foot off the ground.
- Land on the same foot, bending the hip, knee, and ankle to absorb.
- Hold a quiet stacked stance for a beat, or hop again if the set is continuous.
- Reset and switch stance legs after the prescribed contacts.
Key technique cue
Knee over the foot, not caving in; land quiet and steady, height comes second.
Common mistakes
- ✕ Landing with a straight knee, which spikes joint load.
- ✕ Letting the free foot tap down so the hop becomes a skip.
- ✕ Allowing the stance knee to collapse inward on landing.
- ✕ Chasing hop height before a quiet, stacked stick is possible.
Benefits
- ✓ Trains single-leg takeoff and landing on the same foot.
- ✓ Exposes left-to-right hop gaps that two-foot jumps hide.
- ✓ Needs no kit, so it fits field, court, and studio sessions.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Single-Leg Hop
- Single-Leg Bound
About the exercise
The single-leg hop is a plyometric takeoff and landing on the same foot. The planted leg loads, leaves the floor, and sticks the landing while the free leg stays bent off the ground. Quadriceps drive the knee; glutes, hamstrings, and calves share the spring and the absorb. Unlike a bound, it is a hop cycle rather than a long horizontal covering stride.
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