Single-Leg Hop to Stick
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Medius
Secondary muscle groups
Gluteus Maximus, Hamstrings, Calves, Foot Intrinsics
Movement pattern
Unilateral Horizontal Hop
Training goal
Deceleration, Balance
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting
Overview
Purpose. Hop forward on one leg and hold the landing for two seconds to build single-leg landing control and frontal-plane stability.
How it fits the system. A beginner-level unilateral horizontal hop entry in the Plyometrics section, programmed to develop deceleration, balance. Related work in the library: Split Squat Jump and Single-Leg Hurdle Hop.
Primary muscles
Quadriceps, Gluteus Medius
Secondary muscles
Gluteus Maximus, Hamstrings, Calves, Foot Intrinsics
Movement pattern
Unilateral Horizontal Hop
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Balance on one leg with a soft knee and the trunk tall.
- Hop forward or laterally a moderate, controlled distance.
- Land on the same leg with the knee tracking over the second toe.
- Absorb by bending the hip, knee and ankle together.
- Stick the landing and hold for two to three seconds without wobbling.
- Reset to the start and repeat, then change legs.
Coaching Cues
- Land quietly through the whole foot.
- Hold the landing until you are completely still.
- Keep the hip, knee and foot in line.
- Only hop as far as you can control.
Common Mistakes
- Hopping further than you can land under control.
- Letting the knee dive inwards on landing.
- Landing on a stiff, straight leg.
- Moving straight into the next rep without holding the landing.
Progressions & Regressions
Progressions
Two-foot landing, then single-leg drop and stick, then single-leg hop to stick, then lateral and rotational hops.
Regressions
Step down to a stick, or a shorter hop distance.
When to Use It
When to use
Early in a session as part of a plyometric progression, and routinely in return-to-sport work.
When not to use
When pain or swelling is present in the loaded limb, or before the athlete can hold a single-leg stance for thirty seconds.
Programming
3 to 4 sets of 4 to 6 hops per leg with a two-second hold on each landing.
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