Single-Leg Hop → Stick
Single-leg landing control on the catch
How to do it well
The set-up and the rep in full, then the cues the app shows on the exercise card — the short version, for the moment you are standing in front of the bar.
Set-up
Stand on one leg on a flat, non-slip floor, the other foot just off the ground, arms ready for balance.
The rep
Hop forward a short distance and land on the same leg, through the forefoot to the heel, with the knee bent over the toes and the hips back. Hold the landing, controlling the wobble rather than putting the other foot down, for a full second or two. Reset, then hop again. Finish the reps on one leg before switching.
On the exercise card
- Control the wobble
What goes wrong, and the fix
| What goes wrong | The fix |
|---|---|
| The knee caving in on landing | Keep it over the second toe. Shorten the hop until it stays there. |
| The hip dropping or swinging out | Land with the pelvis level and the hips back, like the start of a single-leg squat. |
| Putting the other foot down | That hop was further than you could control. Hop shorter. |
Make it easier, or harder
- Easier
- A smaller hop, or jump off two feet and land on one.
- Harder
- Hop sideways or diagonally, or land after a quarter turn.
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
Most netball landings are on one leg, after a catch, with the next pass already being looked for. This is that landing trained deliberately, three sets of four on each leg, straight after the two-footed drop landing in the same block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Netball | Strength + Landing | 3 × 4/leg | BW |
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Countermovement Jump | The baseline jump — measure it, then chase it |
| Vertical Jump → Stick | Land and freeze: teaches the knee to absorb force instead of collapsing |
| Depth Drop → Stick | Step off a box and absorb — the purest landing-mechanics drill there is |
| Split Jump → Stick | Scissor the legs, land in a lunge and hold — decel in a running position |
| Broad Jump → Stick | Horizontal force then a dead stop — the hardest landing to control |
| Lateral Bound → Stick | Sideways force absorbed on the outside leg — the classic ACL position |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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