Plyometric: Single Leg Vertical Hop

Enhances Achilles tendon stiffness and explosiveness through targeted, low-impact vertical jumps.

Plyometrics, specifically practices from strength and conditioning coaches like Mike Boyle and Dr. Greg Myer. · Developed within sports performance and rehabilitation, emphasizing controlled power development. · To improve lower limb power, enhance reactive strength, and increase Achilles tendon stiffness, beneficial for activities requiring explosive movements or deceleration. · 3 sets of 5-8 repetitions per leg, with 60-90 seconds rest between sets. Focus on quality of movement and quick ground contact rather than height.

Why it works

This movement trains the stretch-shortening cycle (SSC) by rapidly stretching and contracting the calf musculature and Achilles tendon. The rapid eccentric loading followed by immediate concentric contraction improves the nervous system's ability to recruit fast-twitch muscle fibers and increases tendon elasticity, leading to greater power output and improved shock absorption.

How to practice

1. Starting Stance: Stand tall on one leg, with the knee slightly bent (approx. 10-15 degrees) and the chest upright. The non-hopping leg can be bent behind you, keeping the hips level.

2. Initiate Hop: Drive through the ball of the foot, extending the ankle and knee to push vertically off the ground. Focus on jumping straight up, not forward or backward.

3. Apex: Reach the peak of your jump, maintaining body control.

4. Landing: Land softly on the same leg, absorbing the impact by allowing the knee and ankle to bend, returning to the slightly bent starting position. Aim for a quiet landing, distributing the force evenly through the foot.

5. Re-bound: Immediately re-bound into the next hop with minimal ground contact time, leveraging the elastic energy stored during the landing.

6. Starting Stance: Stand tall on one leg, with the knee slightly bent (approx. 10-15 degrees) and the chest upright. The non-hopping leg can be bent behind you, keeping the hips level.

7. Initiate Hop: Drive through the ball of the foot, extending the ankle and knee to push vertically off the ground. Focus on jumping straight up, not forward or backward.

8. Apex: Reach the peak of your jump, maintaining body control.

9. Landing: Land softly on the same leg, absorbing the impact by allowing the knee and ankle to bend, returning to the slightly bent starting position. Aim for a quiet landing, distributing the force evenly through the foot.

10. Re-bound: Immediately re-bound into the next hop with minimal ground contact time, leveraging the elastic energy stored during the landing.