Single-Leg Power Hops
Strength & Power
Legend
- player
- movement path
How it works
Hop forward on one leg 5 times consecutively, building unilateral leg strength and explosive landing control.
Your focus
Most powerful actions in soccer happen on one leg. Single-leg power training builds the strength and stability in each leg independently, preventing muscle imbalances and reducing injury risk.
Stand on your right foot.
Hop forward, landing on the same right foot. Maintain balance for 1 second.
Hop again. Do 5 consecutive hops on the right leg.
Switch to left leg. 5 hops.
Rest 30 seconds. Do 3 sets each leg. Track how far you travel in 5 hops.
Goal
You've got it when you complete 5 hops each leg without stumbling and distance is equal on both sides.
Helpful cues
- Drive off the toes, not the heel
- Land on a bent knee, absorb the force
- Stay balanced for 1 full second between hops
Adjust the challenge
Make it easier
Strip it back
Do double-leg hops first to build pattern.
UpLVL it
Add the next challenge
Hop laterally (sideways) instead of forward.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.