Single-Leg Lateral Hop

Also called lateral single-leg hop, single-leg side hop and lateral cone hop (one leg).

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. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.

1. To begin, execute a counterjump to hop sideways over the cone.
2. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
3. Continue hopping back and forth.

Cues

• Stand on one leg, knee soft.
• Hop sideways over the cone.
• Land on the same leg.
• Rebound straight back.

Common mistakes

• Knee caving on landing.
• Landing flat and heavy.

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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