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.

Setup

Stand on one leg, slight bend in the knee, chest tall.

How to do it

1. Hop forward a modest distance and STICK the landing on the same leg.
2. Freeze for 2 full seconds — quiet foot, level hips, knee over toes.
3. Absorb through the whole leg, chest staying up.
4. Reset deliberately between hops; distance grows only when landings stay silent.

Common 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