What is a sensible starting dose for the Hop-Hop-Jump?

Start with 2 sets of 3 to 4 reps per leg, resting fully between reps so every jump is a genuine effort rather than a tired one. Before adding this, you should already be comfortable with single-leg hops and a standing broad or vertical jump on their own, since this drill asks you to chain both together under fatigue.

How do you make the Hop-Hop-Jump easier or harder?

Make it easier by practicing the two hops and the jump as separate drills before linking them, or by reducing to a single hop before the jump. Make it harder by adding a third hop before the jump, chasing more distance or height, or adding a short pause on the landing to test stability.

What is the Hop-Hop-Jump good for?

It trains the ability to carry and redirect momentum from single-leg contacts into a powerful double-leg finish, a pattern common in field and court sports, so it fits athletes with a plyometric base already. It is a poor choice for anyone new to jump training, since the coordination demand is high and a shaky landing here compounds two movements' worth of force instead of one.

Advanced

Hop-Hop-Jump

The hop-hop-jump chains two forward hops on one leg into a powerful two-footed broad or vertical jump. Combining single-leg contacts with a double-leg finish teaches athletes to carry and redirect momentum, a demand common in field and court sports. It is a coordination-heavy drill, so build it once single-leg hops and standing jumps are both solid.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Plyometric
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Gait Drill, Squat

How to do it

1
Stand on one leg with clear space ahead of you.
2
Perform two controlled forward hops on that same leg, staying springy.
3
Off the second hop, plant both feet and load a quick countermovement.
4
Explode into a maximal broad or vertical jump, driving both arms up and forward.
5
Land softly on both feet with hips back and knees bent to absorb the force.
6
Reset, then repeat leading with the other leg.

Tips

Keep the two hops fluid so momentum carries into the final jump.
Load the double-leg takeoff fast; a long pause bleeds off the stored energy.
Stick the final landing under control before counting the rep.

Variations

Common mistakes

The plant after the second hop lands with feet staggered instead of together, so the final jump takes off asymmetrically instead of from a stable double-leg base.
The trailing hop drifts off the intended line, so the double-leg plant ends up crooked and the jump launches at an angle instead of straight ahead.
Some athletes count a rep even when the final landing is a stumble, which trains a habit of finishing off balance instead of sticking the landing.
The knees stay stiff on the landing instead of bending to absorb force, sending the impact straight into the joints rather than the muscles.
Leading with the same leg every time instead of alternating means one side never gets to practice the hop-to-jump transition.

Frequently asked

What is a sensible starting dose for the Hop-Hop-Jump?: Start with 2 sets of 3 to 4 reps per leg, resting fully between reps so every jump is a genuine effort rather than a tired one. Before adding this, you should already be comfortable with single-leg hops and a standing broad or vertical jump on their own, since this drill asks you to chain both together under fatigue.
How do you make the Hop-Hop-Jump easier or harder?: Make it easier by practicing the two hops and the jump as separate drills before linking them, or by reducing to a single hop before the jump. Make it harder by adding a third hop before the jump, chasing more distance or height, or adding a short pause on the landing to test stability.
What is the Hop-Hop-Jump good for?: It trains the ability to carry and redirect momentum from single-leg contacts into a powerful double-leg finish, a pattern common in field and court sports, so it fits athletes with a plyometric base already. It is a poor choice for anyone new to jump training, since the coordination demand is high and a shaky landing here compounds two movements' worth of force instead of one.

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