How to do one-leg hops for power rugby players

Plyometric exercises, like ‘1-leg hops’ help you with explosive speed and have faster take-offs during rugby games. The goal of this drill is to make the muscles you need for explosive speed perform better and move quickly when you need them. One-leg drills will increase your hamstring length for when you need to sprint during a rugby game.

The One-leg hop drill in 5 steps:

1. Arrange a line of cones in front of you up about 10 cones. Space the cones at about 2 – 3 feet apart. If you don’t have cones, you can purchase them here or substitute cones with inexpensive plastic cups or bowls turned upside down.
2. Assume a relaxed standing position, balance on one leg.
3. Raise a knee of your opposite leg. This will be your starting position.
4. Hop forward over the first cone, jumping and landing with the same leg. Continue down the line of cones to the end.
5. At the end, turn around, switch standing legs and raise your other knee. Hop back on one leg over the cones to the beginning.

This drill can be varied by standing sideways to a cone and leaping over the cones to the side on one leg.

Get to it NOW.

Coach Terry

REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.

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