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Home/Training Drills/Conditioning Drills/Hurdle Single-Leg Hops
Teloframe OfficialReviewed by Teloframe

Hurdle Single-Leg Hops

Hop and stick it. Hop one-footed over each hurdle, sticking a controlled, balanced landing before exploding into the next.

Live animationCON
Duration
6 min
Total drill time
Players
1
Recommended
Pitch
42 × 22 m
Setup space
Level
Advanced
Skill required
Intensity
High
Physical demand
Age band
U11-U12
Any format

Setup & instructions

Hop one-footed over the hurdles, sticking each landing under control before the next. Emphasise balance on landing, a strong single-leg drive, and staying tall. Switch legs each set. Fewer hurdles than the base so the control holds up.

Setup time: 1 min

Coaching focus

FROM SESSION PLAN

Coaching points

  • Stick each landing, then hop
  • Strong single-leg drive up
  • Stay tall and balanced
  • Soft, controlled landings
  • Switch legs each set

Common mistakes

  • Landing off balance
  • Collapsing at the knee
  • Rushing before control
  • Losing posture on landing

Progressions & regressions

VARIATIONS

Progressions

  • Hop for height and distance
  • Taller hurdles
  • Lateral single-leg hops

Regressions

  • Two-footed bounds (the base drill)
  • Step through the hurdles
  • Pause between each hop
Equipment
Hurdles×4
Audience
U11-U12

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For
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© 2026 Teloframe (formerly FC Tactix). All rights reserved.
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