The single leg cross hop is an advanced agility ladder drill that requires a great deal of strength and balance in the leg muscles. This conditioning exercise will help to enhance power and quickness. It may also assist in injury prevention and reduce pain associated by shin splints. Hopping exercises generally require use of the upper leg muscles. However, this variation of the hop is different because it involves the use of the lower leg muscles.

In order to get the most out of the single leg cross hop, it is important to avoid using your knee as much as possible. Instead, use your ankle/calf muscle to generate jumping force. As you perform the cross hop, try to jump quickly, and be sure to stay on the ball of your foot (toe). Instructions for the single leg cross hop drill are listed below:

Stand behind the first ladder square.

Movement 1: With one leg, jump into the first ladder square.

Movement 2: Jump LEFT to the outside of the ladder between the first and second squares.

Movement 3: Jump into the center second ladder square.

Movement 4: Jump RIGHT to the outside of the ladder between the second and third squares.

Repeat the "cross hop" pattern down the agility ladder. Be sure to perform the drill on the opposite leg.