Anterior and Posterior Hop
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Power
Stability
Athletic Performance
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Bodyweight
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Intermediate to Advanced
Overview
The Anterior & Posterior Single Leg Hop is a powerful plyometric movement that challenges dynamic balance, proprioception, and single-leg strength. This drill trains deceleration and directional control in both the sagittal and frontal planes, making it ideal for athletes and active individuals looking to enhance sport-specific movement, lower-body resilience, and unilateral coordination.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Hamstrings
Calves (gastrocnemius and soleus)
SECONDARY:
Hip stabilizers (glute medius, TFL)
Core stabilizers
Intrinsic foot muscles
STEP-BY-STEP INSTRUCTIONS
Start standing on your right leg with the left leg slightly off the ground.
Engage your core and bend your right knee slightly to load the hip.
Hop forward onto the same leg, land softly, then immediately hop backward.
Continue hopping forward and backward in a controlled, rhythmic manner, focusing on stability and smooth transitions.
Perform for a set time or reps, then switch to the other leg.
Benefits
Develops lower-body power and reactivity
Improves unilateral balance and proprioception
Enhances athletic deceleration and change-of-direction ability
Strengthens the stabilizing muscles of the foot, knee, and hip
Builds resilience against common lower-extremity injuries
COACHING CUES
Stick the landing. Own each rep
Keep your knee in line with your toes to avoid valgus collapse
Maintain a tall spine and engaged core
Control the return hop just as much as the jump forward
Land softly-quiet feet equal control