Ladder Single-Leg Forward Hop
Quick Information
Category
Agility & Footwork
Difficulty
Advanced
Equipment
Agility Ladder
Primary muscle group
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscle groups
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Unilateral Jump Pattern
Training goal
Plyometrics
Sport
Football, Soccer, Basketball, Boxing, Tennis, General Athletic Development
Overview
Purpose. Build single-leg elastic control and landing accuracy in a low-amplitude, high-repetition format.
How it fits the system. The unilateral progression in the Agility & Footwork section and a useful bridge into plyometric work. Related work in the library: Ladder Two-Foot Forward Hop and Single-Leg Hop.
Primary muscles
Gastrocnemius, Soleus, Tibialis Anterior
Secondary muscles
Quadriceps, Hip Flexors, Gluteals
Movement pattern
Unilateral Jump Pattern
Equipment
Agility Ladder
Difficulty
Advanced
How to Perform
- Balance on one leg behind the first square with the knee softly bent.
- Hop forward into the first square, landing on the ball of the same foot.
- Continue one hop per square, keeping the free leg tucked and the hips level.
- Complete the ladder, then repeat on the other leg.
Coaching Cues
- “Land under the hip, not in front of it.”
- “Hips level, no dropping to one side.”
- “Short contacts, tall posture.”
Common Mistakes
- Letting the hip of the free leg drop, which indicates insufficient gluteal control.
- Landing heel-first, which removes the elastic contribution.
Progressions & Regressions
Progressions
Increase tempo, then hop two squares at a time, then add a lateral single-leg version.
Regressions
Perform two-footed hops until landings are controlled.
When to Use It
When to use
Warm-ups, foot-speed and coordination blocks, and low-load days between heavy sessions.
When not to use
Acute lower-limb injury, or when the pattern cannot be completed without stumbling.
Programming
4–6 passes per pattern, 2–4 patterns per session, full recovery between passes.
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