Agility Ladder Plyo Hops
Intermediate
Lower Body
Pogo
Description
Explosive single-leg hops through an agility ladder. Develops foot speed, coordination, and rapid force production in a confined space.
Muscles Worked
Calves (primary)
Hip Flexors (primary)
Quadriceps
Glute Medius
Equipment
Agility Ladder
Coaching Cues
- Hop through each square on one foot. Stay on ball of foot. Quick, light ground contacts. Keep chest up and core tight. Arms help with balance and rhythm. Complete both legs.
Contraindications
Requires good single-leg balance. Start slowly and build speed.