Single Leg Vertical Hop

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: Medium High

Instructions

Preparation

Stand on one leg; lift other foot off of floor by bending knee.

Execution

Quickly squat down by bending knee and hip while extending raised leg back and swinging arms back. Immediately jump upward while swinging raised leg and arms forward and upward. Extend body vertically. Land on either same foot or both feet. Continue jumps for desired number of repetitions then repeat on other leg.

Comments

Land on forefoot then come down on whole foot. Either repeat for continuous hops or rest longer between jump for more maximal effort. Alternatively, consider alternating between legs.

Force (Articulation)

Dynamic

Static

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