Plyometric Agility Drill
Hop on one leg forward through an agility ladder from square to square, the free knee held up.
How to do it
Setup
On one leg at the end of an agility ladder, the other knee raised, arms bent.
Steps
- Hop forward into the next square off the ball of the foot.
- Land softly with the knee bent over the toes.
- Hop through the ladder, walk back and switch legs.
Common mistakes
Hops so long the landing wobbles: square to square, no further. Hopping knee drifting inward: keep it over the toes. Free foot touching down: hold the knee up; that is the drill.
Breathing
Exhale on each hop; steady rhythm.
