Single-Leg Hurdle Hops
Advanced
Lower Body
Pogo
Description
Consecutive forward hops over hurdles on one foot. Demands rapid unilateral force production and absorption—highly specific to sprinting and cutting.
Muscles Worked
Calves (primary)
Quadriceps (primary)
Hip Flexors
Glute Medius
Equipment
Hurdles
Coaching Cues
- Set up 4-6 low hurdles. Hop consecutively on one foot. Stay on ball of foot. Minimize ground contact time. Keep free leg stable. Maintain consistent rhythm. Land final hop, stick, switch legs.
Contraindications
Requires excellent single-leg stability. Master double-leg hurdle hops first.