Single leg forward hops are another drill that works intensively on coordination and stability. Learn how to perform single leg forward hops properly from a professional trainer in this workout video.
Stand on 1 leg
Explode through hips
Land on opposite leg
Vary without alternating
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Single-leg forward hop. We just did the lateral hops but now we're going to work with the forward hop, and [PH] Jonesy is going to demonstrate exactly what we're going to be looking for here. He's going to start with the one leg and he's going to hop forward. He's going to land on the opposite leg so we're going to start with alternating the legs first to begin with, which is the base progression that you want to work with. And as he's hopping he's exploding up through the hips, he's really trying to open himself up forward to get as far forward as he can and then still marking the landing on one leg. And marking the land down on one leg is a difficult thing to do. So Jonesy, why don't you take it down this way without alternating? So this variation is further on in the progression and you're just going to stay on one leg all the way through. So this is going to marry agility and power. It will work with the coordination of trying to maintain balance on one leg at the same time still developing the power that you need to propel yourself forward, but all coming from one leg once again. So when doing this in terms of reps and sets, we want to do 3 sets, and if you stay on one leg at a time we want to do 8 to 12 reps on that one leg. If you're going to alternate, you can raise that rep scheme up a little higher. You can do 10 to 15. So if you're alternating, you can end up doing anywhere from 20 to 30 reps in that set, and we want to do three sets in this series of single leg exercises, and then we'll move on to our next one.
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