UNILATERAL PERFORMANCE
Hop to Stabilisation
A single leg hop is performed the using the same arm mechanics as a broad jump plyometric, and again should be performed by driving through the floor (but with only standing leg), attempting to reach triple extension, before bringing the knee through in preparation for landing, landing with correct knee mechanics, no knee valgus, a braced torso, stabilising upon landing and maintaining the landing position for a few seconds to show correct stability capabilities.
Repeat Horizontal Hops
Repeat horizontal hops are performed as the hop to stabilisation exercise described above, however rather than stabilising, the athlete lands before rebounding straight into the next hop. This can be done with either a tendon compliance and tendon stiffness focus.
Lateral Hops
Lateral hops are a form of unilateral hop that matches the lateral kinematic change of direction demands of multiple sports and can either be performed for single efforts with a focus on stabilising after each rep or as a repeat rebound action with a tendon compliance or tendon stiffness focus. The athlete performs a lateral single leg hop, ensuring upon landing that knee valgus is avoided, the torso remains braced, with the rear foot drifting behind the other leg in an ice-skater motion.