Single-leg hops — start position
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Single-leg hops — end position
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Track / Drill / Intermediate

Single-leg hops

Hopping forward on one leg. Running is a series of one-leg landings, so this builds the strength and control each step needs.

Dose
2 × 10 hops per leg
Rest
60 s

How to do it

  1. Stand on one leg with the other knee slightly bent.
  2. Hop forward a short distance, landing on the ball of the same foot under the hip.
  3. Hold the landing for a moment, then hop again. Switch legs after ten hops.

Tips

  • The knee stays in line over the toes; it does not cave inwards.
  • Start with small hops and on a soft surface.

Good for

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