Single-Leg Hop Progression

How to do it

1. 01Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
2. 02Hop forward, jumping and landing with the same leg over the cone.
3. 03Use a countermovement jump to hop from cone to cone.
4. 04At the end, turn around and go back on the other leg.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.