Unilateral Plyometrics High Intensity
Develop explosive unilateral hip strength
Unilateral control of high eccentric forces
Improve contractile and reflexive mechanisms of stretch-shortening cycle
Hop dip position.
Hop landing position.
Standing on one leg, perform a quarter squat and rapidly and explosively hop forwards, landing on the same leg as you pushed off with
Hop forwards as far as possible, but so you are balanced and stable on landing
There should be only a slight bend at the ankle, knee and hip on landing
Ankle–knee–hip should stay aligned during the dip and landing
Land on the ball of the foot and ensure the ankles and knees remain stiff on landing
As confidence improves, punch the knee of the hopping leg forwards as you leave the ground to maximize contribution from the hip extensor muscles
Drive the arms aggressively to counteract rotation
Avoid leaning excessively to the hopping leg side
When performing double or continuous hopping, attempt to spend as short a time in contact with the ground as possible whilst still travelling for distance
3–5 x 6–8 continuous hops for distance (2–3min recovery)