Single Leg Zigzag Hop

Classification

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

Instructions

Preparation

Straddle line on floor with arms to sides. Lift foot off of floor by bending knee. Slightly bend hip and knee of supporting leg.

Execution

Jump on one foot in alternating diagonal (zigzag) pattern across each side of line. Jump and land on forefoot while keeping other foot elevated. Repeat with opposite foot.

Comments

Attempt to increase speed of jumps, keeping landings short. Some individuals my exhibit spinal rotation during this drill, alternating from right to left swivels each jump.

Muscles which Abduct Hip and Laterally Flex Spine also server to stabilize these joints when jumping or standing on one leg.

Force (Articulation)

Dynamic

Static

Related Articles