Single-Leg Hopping

Single-Leg Hopping (Plyometrics) Instructions

1. Preparation:

   • Find a clear, flat surface to perform the exercise.

   • Ensure you are wearing comfortable athletic shoes to provide support.

2. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Choose one leg to start with and lift the other leg off the ground, bending the knee at approximately 90 degrees.

3. Movement:

   • Engage your core for stability.

   • From the starting position, push off the ground with the standing leg, using your arms for momentum.

   • Hop forward and land softly on the same leg, allowing your knee to slightly bend upon landing to absorb the impact.

   • Balance yourself and maintain an upright posture.

4. Repetition:

   • Perform a set number of hops (start with 5-10 hops) on one leg.

   • Switch legs and repeat the hopping on the opposite leg.

5. Tips:

   • Focus on landing softly to reduce stress on the joints.

   • Keep your movements controlled to maintain balance and prevent injury.

   • Increase the distance of your hops gradually as you gain confidence and strength.

6. Cool Down:

   • After completing the exercise, perform some gentle stretches for your legs and lower back to promote recovery.