Forward 1-Foot Line Hop
10 reps
Hop forward and back over a line on a single foot.
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CALVES
Forward 1-Foot Line Hop
This single-leg version of the line hop cranks up the balance and strength demand on one leg at a time. Springing forward and back over a line on one foot builds calf and lower-body power while sharpening coordination. A useful drill for athletes chasing more explosive, controlled footwork.
How to do it
- 1
Balance on one foot just behind a line with the knee slightly bent and weight on the ball of that foot.
- 2
Brace your core, keep your back straight and look ahead.
- 3
Drive off that foot to hop forward over the line.
- 4
Land on the same foot on the far side with a soft knee.
- 5
Immediately spring back over the line, landing again on the same foot.
- 6
Finish your reps, then repeat on the other leg.