Single-Leg Hop to Stick
Strength & Power
Legend
- player
- cones
- movement path
How it works
Hop forward on one leg and stick the landing for 3 seconds to build single-leg power, landing mechanics, and knee stability.
What you need
- cones
Your focus
The vast majority of non-contact knee injuries happen during single-leg landing , a cutting motion, an awkward step, a jump-stop. Teaching athletes to control force on a single leg under load directly reduces that injury risk while simultaneously building the explosive power that makes them faster and more agile. This drill addresses both simultaneously, making it one of the highest-value exercises in youth athletic development.
Place a cone 3-5 yards ahead.
Athlete stands on their right leg in a quarter-squat.
Hop forward as far as possible and land on the same right leg.
Absorb the landing and hold for 3 full seconds, no wobble, no touch-down with other foot.
Reset and repeat from the same leg. 5 reps, then switch legs.
Complete 3 sets per leg. Rest 45 seconds between sets.
Track max distance and landing stability separately.
Goal
You've got it when you can stick 5 consecutive landings on each leg with no wobble and knee tracking clean over your toes.
Helpful cues
- Land with your knee tracking over your second toe, never caving in
- Soft landing means bent hip, bent knee, absorb, don't thud
- Squeeze your glute on the landing leg to stabilize
- If you wobble in the 3-second hold, shorten your hop distance
Adjust the challenge
Make it easier
Strip it back
Two-foot hop to single-leg landing, easier takeoff, same landing demand.
UpLVL it
Add the next challenge
Hop laterally over a line and stick, changes the landing angle.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.