Preventing ACL Injuries Part 4: Single Leg Hop Variations

Single leg hip stability is not a new concept when it comes to preventing injury and increasing performance.  We accomplish this by incorporating hops, jumps, and single leg strength exercises by focusing on good technique and progressing the difficulty.  A progression to double leg plyometrics are to incorporate more single leg variations focusing on landing.  We will progress to rebounds (2 successive jumps then stick) followed by continuous jumps (4-6 in a row).  Sticking the landing is more difficult than the video shows and many soccer (and many others) athletes can benefit from spending quite a bit of time on them.

We try to stick with a low volume (high quality) of these: 3-4 x 4-6 jumps/side

Lateral/Medial Emphasis

Linear Emphasis

 

Cheers,

Matt



Categories: Injury Prevention, Strength Training

Tags: , , ,

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