Single Leg Vertical Hops | Improving Explosive Power

This exercise is designed to improve your balance, proprioception, neuromuscular control and explosive power in a single leg stance.

1. Start in the upright position on one leg.
2. Do a single leg squat by sitting backwards and then explode upwards towards the ceiling.
3. When you land absorb the force through your hamstrings and glutes by bending your knee.
4. Land as softly as possible and try to maintain your balance to stop yourself from wobbling over.
5. Ensure that you are “sitting back on the toilet”, keeping your foot pointing straight forward and not outwards, and not letting your knee dip inwards.