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Single-Leg Hop (Controlled)

AdvancedCardioTier T3

Controlled hopping on one leg in place. Advanced plyometric that requires excellent foot and ankle stability.

Targets: Foot & Toes

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

Home Options

  • wall

Dosage

3

Sets

10

Reps / Time

60 sec

Rest

controlled, 1 sec between hops

Tempo

Step-by-Step Guide

Set up

  • Stand on one leg
  • Keep wall nearby for safety initially
  • Arms can help with balance

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Balance on one leg

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Make small hops in place

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Land softly on the ball of your foot

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Control each landing before hopping again

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Complete reps on one side

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Switch to the other leg

Breathing

  • Breathe steadily

Form Cues

  • Quality over quantity
  • Land softly and stable
  • Don't rush between hops
  • Keep good posture

Common Mistakes to Avoid

  • Hopping too high
  • Losing balance on landing
  • Rushing
  • Ankle rolling

Safety Information

Advanced exercise. Must pass return-to-impact criteria and have good single-leg balance. Stop if ankle instability.

Progressions

Continuous hops, directional hops, sport-specific patterns

Box Jumps (Low Box)Advanced

Regressions

Double-leg hops first, small bounces

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.