Single-Leg Hop to Stick
Quick Information
Category
Balance & Stability
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
Landing Control, Balance
Sport
General, Field Sports, Court Sports, Return to Sport
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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