Hop Matrix
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Power
Agility
Control
Return-to-Sport
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Bodyweight
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Intermediate to Advanced
Overview
The Single Leg Hop Matrix is a multidirectional plyometric drill designed to challenge and strengthen lower-body stability, balance, and force control. It combines anterior-posterior, lateral, and rotational hops into one fluid sequence, training the body to adapt to various angles of movement and deceleration. This drill is excellent for athletic development, ACL-prep or return-to-sport programs, and improving dynamic single-leg control.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Quadriceps
Hamstrings
Calves
SECONDARY:
Core stabilizers
Intrinsic foot muscles
Hip stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin balanced on your right leg with a slight bend in the knee and hip.
Perform a forward hop, land softly and stabilize.
Hop backward to the starting spot, again landing with control.
Next, hop laterally to your right and then back to center.
Follow with a rotational hop to the right, land facing slightly off-axis, then rotate-hop back to the start.
Complete the same sequence on the left leg.
Benefits
Builds comprehensive single-leg strength and control
Enhances proprioception and balance across multiple planes
Trains deceleration and force absorption
Improves joint stability and coordination
Ideal for return-to-sport, ACL-prevention, and multidirectional readiness
COACHING CUES
Land soft, stick the landing, then move
Maintain eye focus and a proud chest for balance
Drive through your hips, absorb through the glutes
Keep your knee tracking in line with your toes
Stabilize before transitioning to the next direction