Knee bends significantly on each hop
Stiff ankle plyometric becomes a single-leg squat jump.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Plyo · Lower Body
Speed Hop (Single-Leg)
Coaching cues
- Single-leg continuous hops for distance or time
- Maximal frequency — as many hops as possible in the time
- Stay on the ball of the foot; stiff ankle throughout
- Builds unilateral reactive power and ankle stiffness
Common faults 2
Heel contact on each hop
Ankle stiffness is lost the moment the heel touches.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗