Start
End
LegsBeginnerBodyweight
Single-Leg Hop Progression
تدرج القفز برجل واحدة
Target Muscles
QuadsAbductorsAdductorsCalvesHamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
