Single-Leg Hop Progression

Also called single-leg hops, one-leg cone hops and single-leg forward hop.

Works

Quads, plus side glutes, adductors, calves and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.

1. Hop forward, jumping and landing with the same leg over the cone.
2. Use a countermovement jump to hop from cone to cone.
3. At the end, turn around and go back on the other leg.

Cues

• Knee up, balance on one leg.
• Hop forward over each cone.
• Land soft, knee over toes.
• Rebound quickly into the next.

Common mistakes

• Knee caving on landing.
• Pausing between hops.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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