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ID: Single-Leg_Hop_Progression
Single-Leg Hop Progression
LEVEL: beginner
PROTOCOL SPECS
- CATEGORYplyometrics
- MECHANICcompound
- FORCEpush
- EQUIPMENTother
MUSCLE ENGAGEMENT
PRIMARY TARGETS
quadriceps
SECONDARY TARGETS
abductorsadductorscalveshamstrings
EXECUTION PROTOCOL
- 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.