Single-Leg Hop & Stick
A single-leg hop landing frozen in place — landing control and ankle-knee-hip stability, the plyometric with the most direct injury-prevention payoff.
Also called: hop and stick, single leg hop, hop to stick
Setup
Stand on one leg, slight bend in the knee, chest tall.
How to do the Single-Leg Hop & Stick
- Hop forward a modest distance and STICK the landing on the same leg.
- Freeze for 2 full seconds — quiet foot, level hips, knee over toes.
- Absorb through the whole leg, chest staying up.
- Reset deliberately between hops; distance grows only when landings stay silent.
Single-Leg Hop & Stick muscles worked
The Single-Leg Hop & Stick works the glutes, quads, calves and hip stabilizers.
Common Single-Leg Hop & Stick mistakes
- Hopping too far too soon and wobbling every landing.
- Knee caving inward on landing.
- Skipping the stick — the pause IS the exercise.
Scale it
Easier: Hop-and-stick on two legs, or a smaller hop.
Harder: Longer hops, lateral or diagonal hops, or hop up onto a low step.
Pairs well with
Lateral Bound
Pushing off one leg to jump sideways and land on the other, sticking the landing - builds the lateral power and single-leg landing control that protect the knees on trail and track.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Foam Rolling
Rolling major muscle groups over a foam roller to release tightness after training.
Squat Jump
A countermovement squat exploding into a vertical jump — straightforward leg power with a soft, controlled landing.
Illustrations: Exercise data by RepDB (repdb.co)