Rotational Hop

Bodyweight
Written By Sky Winn

  • Power

    Coordination

    Athletic Performance

  • Bodyweight

  • Intermediate to Advanced

Overview

The Rotational Single Leg Hop combines power, balance, and coordination by adding a transverse plane challenge to traditional single-leg hopping. This drill develops rotational control through the hips and core while reinforcing the body’s ability to decelerate and stabilize after explosive directional changes. It’s highly effective for athletes training for multidirectional sport demands or anyone seeking to improve joint stability and balance under dynamic load.

Muscles Worked

PRIMARY:

  • Gluteus maximus

  • Quadriceps

  • Hamstrings

  • Calves

SECONDARY:

  • Core stabilizers

  • Intrinsic foot muscles

  • Hip rotators

  • Gluteus medius

STEP-BY-STEP INSTRUCTIONS

  1. Start on your right leg, with a soft bend in the knee and hips loaded.

  2. Rotate your upper body slightly to the right, prepping for rotational momentum.

  3. Hop off your right foot and rotate in the air toward your left, landing softly back on the right leg.

  4. Stabilize your landing before performing the next rep or switching sides.

  5. Alternate directions or repeat in a single direction depending on your training focus.

Benefits

  • Enhances rotational power and coordination

  • Trains deceleration and joint control under transverse load

  • Improves single-leg dynamic stability

  • Builds resilience for cutting, pivoting, and multidirectional sport movement

  • Challenges balance and body awareness in all three planes of motion

COACHING CUES

  • Control the rotation through your hips, not your spine

  • Land and pause-own your position

  • Keep your eyes level and chest up for balance

  • Drive through the ball of your foot to initiate rotation

  • Brace through your core for rotational stability

Sky Winn
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Lateral Hop