Power · Level 2
Single-leg lateral hop and stick
Hop sideways on the same leg and freeze the landing for 2 s.
- Suggested dose
- 2 × 5 rep per side · 45s rest
- Equipment
- No equipment
- Works
- Glutes, Calves, Abductors
- Pattern
- Plyometrics, Lateral, Ankle and calves
How to do it
- On one leg, hop a short distance to the side.
- Land on the same leg and hold still for 2 s.
- Hop back to the starting point.
Key points
- Silent landing
- Hip, knee and foot aligned
Common mistakes
- Bouncing without stabilizing
Why it helps your tennis
Safe lateral braking: knee and ankle prevention.
Related exercises
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.