Stand on one foot with the opposite knee bent so the foot is off the ground behind you.
Bend the standing knee slightly and swing your arms back to prepare for the hop.
Explosively push off the standing foot and hop forward, driving your arms forward for momentum.
Land on the same foot with a soft, controlled landing, bending the knee to absorb impact.
Stabilize your balance momentarily, then immediately push off for the next hop.
Complete all reps on one leg before switching to the other leg.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 hops per leg | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-8 hops per leg | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 hops per leg | Strength, high intensity/volume |