Single Leg Hop
The single leg hop is a plyometric exercise that develops single-leg explosive power, ankle stiffness, and proprioception — training the reactive strength pattern used in every HYROX running stride and burpee broad jump.
Movement and test
A single-leg hop propels and lands on the same leg. It can be used as an exercise or standardized performance test, but distance, direction, instructions, arm use and surface must be recorded. Different hop tests are not interchangeable.
Single-leg hop measurement systematic review · Return-to-sport testing systematic review · ACSM resistance-training position stand 2026
Interpretation and safety
Systematic reviews report limited or conflicting measurement validity, and a hop result alone does not predict knee injury or safely clear return to sport. Compare repeated tests only under the same protocol and interpret them with strength, symptoms, movement quality and clinical context. Use a safe landing area and stop for pain or instability.
Single-leg hop measurement systematic review · Return-to-sport testing systematic review · ACSM resistance-training position stand 2026
FAQ
Is there one universal standard?
No. Use the exact event, protocol or population described by the source.
Single-leg hop measurement systematic review · Return-to-sport testing systematic review · ACSM resistance-training position stand 2026
Does this guarantee HYROX® performance?
No. Relevance does not establish individual race transfer.
Single-leg hop measurement systematic review · Return-to-sport testing systematic review · ACSM resistance-training position stand 2026
What if it causes pain?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
Single-leg hop measurement systematic review · Return-to-sport testing systematic review · ACSM resistance-training position stand 2026
Add plyometric training to your HYROX® program at Repz - the hybrid athlete's training hub.
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