Start
End
Plyometrics
Single-Leg Hop Progression
beginnerother·compound·push
Muscles Worked
Secondary
iliotibial tractobturator externusobturator internussartoriusadductor brevisadductor longusadductor magnusadductor minimusgracilispectineusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorbiceps femorispopliteussemimembranosussemitendinosus
How to Perform
1
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.
2
Hop forward, jumping and landing with the same leg over the cone.
3
Use a countermovement jump to hop from cone to cone.
4
At the end, turn around and go back on the other leg.
Alternatives to Single-Leg Hop Progression
Same muscles, different equipment or difficulty
