Speed ladder single leg hop



  1. Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
  2. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.


How to Do:

  1. Stand on one leg and raise opposite leg off ground with ankle flexed (toes pointed away from the body). Feet parallel beside each other.
  2. Maintain level hips and bend stance leg to 45 degrees.
  3. Hop forward and back into first rung of ladder and land on same leg.
  4. Allow the swing leg to come through fully and repeat hop.
  5. Use your arms to help propel the body.


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