Continuous Hop

Unilateral Plyometrics High Intensity


  • Develop explosive unilateral hip strength

  • Unilateral control of high eccentric forces

  • Improve contractile and reflexive mechanisms of stretch-shortening cycle


Hoptart position.

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)