Single-Leg Hop Progression

Single-Leg Hop Progression — starting position — Starting position → End position

Single-Leg Hop Progression — end position — Starting position → End position

plyometrics beginner legs push compound

Instructions

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

Set timer

12 reps per set. Rest between sets: Rest between sets

12×

Primary Muscles

quadriceps

Secondary Muscles

abductors, adductors, calves, hamstrings

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