Double and Single Line Hops
If you want powerful, functionally strong legs, try double- and single-line hops, which help build muscle mass, strength and explosive power simultaneously.
Using cables, string, or anything else you have handy, create two straight parallel lines on the floor about two to three feet apart from each other. Stand outside of one of the lines on the leg farthest away from that line with your body perpendicular to the line (see Photo 1).
- From the starting position, push off with the leg you are standing on and hop across the two- to three-foot gap to the outside of the other line (see Photo 2).
- Land outside of the far line on the foot farthest outside of that line, then immediately push off with that foot and hop back across the gap separating the lines, landing on your starting foot (see Photo 3).
- Hop back and forth across the double lines nine times, then immediately switch to single-line jumps. To do single-line hops, stand on one foot and hop back and forth on that foot across one of the lines (see Photos 4 and 5).
- After you have finished 10 single-line hops, do another nine double-line hops, followed by another 10 single-line hops. Do all of the hops at once without resting in between.