Single-Leg Hop Progression

Single-Leg Hop Progression is a plyometric power - repeated forward hops on the same leg exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Hamstrings
Exercise type: Plyometric power - repeated forward hops on the same leg

Exercise technique

Line
Arrange low cones in front of you at short, suitable intervals.
Start
Balance on one leg and raise the other knee.
Load
Slightly bend the supporting hip and knee.
Push-off
Hop forward over the first cone on the same leg.
Land
Land on the same foot and absorb force through your hip and knee.
Continue
Reload under control and move to the next cone on the same leg.
Switch
Stop at the end of the sequence and perform the return lane with the other leg.

Key technique points

Use the same foot for every crossing.
Do not let your knee fall inward.
Match the cones to your capacity.
Keep the free leg balanced.
Do not land the foot far ahead of your torso.
Assess quality on the other leg separately.

Common mistakes

Switching legs

Do not turn the same-leg sequence into alternating running.

Long spacing

Do not overreach the supporting foot forward to cover the distance.

Hard single-leg landing

Do not omit hip and knee flexion.

Knee collapsing inward

Do not release pelvis and knee control at contact.

Bypassing the obstacle

Do not step sideways instead of crossing over the cone.

Continuing while fatigued

Do not keep hopping simply to finish the line once balance breaks down.

Frequently asked questions