Single-Leg Hurdle Hop
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
Hurdles
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Quadriceps, Gluteus Maximus, Gluteus Medius, Hamstrings
Movement pattern
Repeated Single-Leg Reactive Hop
Training goal
Reactive Strength
Sport
Sprinting, Football, Soccer, Basketball, Hockey, General Athletic Development
Overview
Purpose. Develop single-leg stiffness and reactive strength, the qualities that determine sprint and cutting performance.
How it fits the system. An advanced-level repeated single-leg reactive hop entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Continuous Hurdle Hops and Lateral Hurdle Hop.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Quadriceps, Gluteus Maximus, Gluteus Medius, Hamstrings
Movement pattern
Repeated Single-Leg Reactive Hop
Equipment
Hurdles
Difficulty
Advanced
How to Perform
- Set four to six hurdles 60–80 cm apart at 15–30 cm height.
- Stand on one leg in front of the first hurdle.
- Hop over each hurdle on the same leg, keeping ground contacts short and the hip stable.
- Land, absorb and stop after the last hurdle, then switch legs.
Coaching Cues
- "Stiff ankle, tall hip."
- "Barely touch the ground."
- "Stay square — do not rotate."
Common Mistakes
- Sinking into a deep knee bend between hurdles.
- Letting the hip drop on the stance side.
Progressions & Regressions
Progressions
Raise hurdle height slightly, or reduce spacing to increase reactivity.
Regressions
Two-foot hurdle hops, or single-leg hops over lines.
When to Use It
When to use
Late-stage plyometric development and return to sport.
When not to use
Achilles, shin or knee pain, or before continuous two-foot hops are competent.
Programming
2–4 passes per leg, 3 sets, 90 seconds rest.
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