Single Leg Hop Drills

Single leg hoping drills can be easily varied to enable you to get benefits from this simple action.

Combining the following movements will help generate all-round lower body explosive power.

Working on one leg at a time is far harder than an alternate motion, however an alternate motion will help increase both lateral movement and balance.

Start with 5 - 10 small hops on one leg, then change to the other, and finally repeat this process to an alternate leg action - aiming for controlled movements.

Progress this by performing the same, however at the end of the first leg hops forward, repeat for a further 5 - 10 hops, however this time to one side, and then back to the Centrex, prior to changing legs.

Progression will be repeating the above action, however after hopping both forwards and sideward's, hop backwards for 5 - 10 hops prior to changing to opposite leg.

The height and distance of each hop will determine the effort factor required, however you may also decide to perform these drills with your arms placed across your chest to place a greater workload on both your legs and stability or combine the hops with small sprints either during the sequence or at the end.

Once the above drills can be performed comfortably, progress again by simply placing small barriers to hop over, forcing you to work on your height and balance.

You can hop over these barriers both forward - backwards - side wards - and even as a zig zag formation, aiming for both height and lateral movement.

As your fitness level increases, you can again progress these movements by working on a flat but small inclined / declined surface, making sure the surface has no obstacles such as stones or tree roots.

Always make sure any barriers used will collapse safely if hit.