Single-Leg Lateral Hurdle Quick Hops

Balance on one leg and hop quickly from side to side over a mini hurdle, completing as many reps as possible with minimal ground contact time. Prioritise not touching the hurdle, and increase speed gradually once movement quality is stable. This exercise mainly develops single-leg reactive strength, ankle stiffness, neural recruitment speed and fast lower-body force production. Suitable for sports that need rapid repeated bouncing and changes of direction, such as basketball, badminton, tennis, football, athletics and fencing.