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Single-Leg Hop and Stick

A single-leg landing drill that combines strength, balance, and deceleration control.

How to perform it

1. Stand on one leg.
2. Hop forward a short distance, staying on the same leg.
3. Land and hold the landing completely still for two seconds.
4. Repeat for the prescribed reps, then switch legs.

Coaching cues

• If the landing wobbles, shorten the hop distance

Sets and reps

3 sets of 3 per leg

Where you'll see this exercise

• Single-Leg Strength Training for Soccer Players
• Acceleration Drills for Small Spaces

Browse the full exercise library or return to the Strength Training for Soccer Players guide.