Napra

Single-Leg Hop Progression

PlyometricsBeginner QuadricepsAbductors (outer hip)Adductors (inner thigh)CalvesHamstrings
Single-Leg Hop Progression, step 1
1. Stand on one leg with the other knee bent, torso slightly forward.
Single-Leg Hop Progression, step 2
2. Hop forward on the same leg: in the air the hopping leg is bent and the other held back; land softly on the same leg.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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