Game version
Hop map: hop to the spot your partner calls and freeze. Swap, and your pair collects ten steady landings.
Single-Leg Hop and Stick
Hop forward and sideways on one leg and hold the landing to build stable knees.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hop forward over a line on one leg and stick the landing for 2 seconds.
Core: Four. Quiet landings only.
- Ages
- 14 and up
- Time
- 10 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Line or tape
- Level · skill
- Advanced · Fitness
The steps
How it works
- Hop forward over a line on one leg and stick the landing for 2 seconds.
- Hop sideways over the line and stick it.
- Do 6 each direction on each leg.
- Rest 1 minute and repeat.
Coaching point
Knee over toes, hold it still.
Safety: Land softly on both feet with knees over toes, on grass or a non-slip floor. Stop if your knees or ankles hurt.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (two spots), Core (four), More (diagonals). Quiet landings only.
Story
You are a frog finding the right lily pad.
My best
Beat your own count
Quiet landings only. Only your own number counts: today against last time.
Practice makes progress
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