Single Leg Hop to Jump

Instructions

Stand tall on one leg with a soft bend in the standing knee.
Lift the other foot slightly off the ground.
Perform a small hop on the standing leg.
Land softly on that same leg with control.
From that landing, immediately push off again into a bigger jump on the same leg.
As you jump, drive the opposite knee up toward your chest.
Use your arms naturally to help with the jump if that is how the exercise was prescribed.
Land softly again on the standing leg.
Bend through the ankle, knee, and hip to absorb the landing.
Reset your balance and repeat for the prescribed number of reps.
Switch sides and repeat.

Common Compensations

Do not let the standing knee cave inward.
Do not land stiff-legged.
Do not let your chest collapse too far forward.
Do not use so much momentum that you lose balance on landing.
Do not let the knee drive turn into a hip hike or trunk lean.
Do not rush the transition from the hop into the jump if you cannot control the landing.

Extra Info

You should feel this mostly in the glutes, quads, calves, and ankle stabilizers of the standing leg.
You may also feel the hip flexors and core working as you drive the opposite knee upward.
The goal is to control the first hop, then create a stronger second jump with a clean knee drive.
You should not feel sharp pain in the foot, ankle, knee, hip, or low back.