Vidéos
Instructions
- Stand on one leg with your knee slightly bent.
- Engage your core and prepare to jump sideways.
- Explosively hop to the side landing on the same leg.
- Absorb the impact by bending your knee and hip.
- Pause briefly and repeat for the desired reps before switching legs.
Technical Tips
- Keep your chest upright during the jump.
- Push off through your foot explosively for maximum lateral distance.
- Maintain balance and control when landing.
Breathing Tips
- Inhale before you jump.
- Exhale explosively during the hop.
- Inhale again as you absorb the landing.
Restrictions médicales
- Knee injuries
- Ankle instability
- Severe hip pain
- Balance disorders
What are Single Leg Lateral Hops good for?
Single Leg Lateral Hops are good for developing explosive lateral power, balance, agility, and single-leg stability, making them ideal for athletic training and injury prevention programmes.
Can beginners do Single Leg Lateral Hops safely?
Single Leg Lateral Hops are recommended for intermediate to advanced individuals as they require strong balance and joint stability; beginners should build foundational single-leg strength before attempting them.
How many reps of Single Leg Lateral Hops should I do?
Perform 8-12 reps per side for balanced plyometric training, focusing on controlled landings and explosive lateral power with each hop.
Do Single Leg Lateral Hops improve athletic performance?
Yes, Single Leg Lateral Hops improve athletic performance by enhancing lateral explosiveness, agility, and change of direction skills essential for sports like football, basketball, and tennis.
Single Leg Lateral Hops are an explosive plyometric exercise designed to improve lateral power, balance, agility, and single-leg stability. This movement involves hopping sideways on one leg, engaging the quadriceps and calves to drive the jump while requiring strong glute and adductor stabilisation to maintain alignment and control during landing. Single Leg Lateral Hops are widely used in athletic training, functional conditioning, and injury prevention programmes to develop better change of direction capabilities and enhance neuromuscular coordination. They are particularly beneficial for athletes in sports demanding lateral movement efficiency such as football, basketball, and tennis. Additionally, this exercise improves proprioception and ankle stability, contributing to injury resilience in daily and sports contexts. Suitable for intermediate to advanced practitioners, it should be performed with attention to form and balance to maximise benefits and prevent overuse or impact injuries. Incorporating Single Leg Lateral Hops into lower body or plyometric training sessions will develop dynamic stability and explosive lateral strength, ultimately enhancing athletic performance and functional movement skills.