Setup and loading
Cones as markers.
How to do the single-leg forward hop step by step
- Balance on one leg.
- Hop forward and land on the same leg.
- Stabilize and repeat.
Form cues
- Knee aligned
- Stable landing
Common mistakes
- Knee caving in
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Sets and reps for your goal
Plyometrics
3-5 x 3-6 jumps · rest 1-2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Plyo boxFoam boxes forgive missed jumps.
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Variations and similar exercises
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