Lateral 1-Foot Line Hop
10 reps
Hop side to side over a line on a single foot.
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CALVES
Lateral 1-Foot Line Hop
This single-leg drill has you bound sideways over a line on one foot, raising the balance and stability demand well above the two-footed version. It develops calf, quad and glute power along with the lateral control athletes rely on. A sharp choice for building agility and explosive change of direction.
How to do it
- 1
Balance on one foot beside 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
Push off that foot to hop sideways 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.