1-Leg Backwards Hops

The 1-Leg Backwards Hop is a great drill to help build lower body strength and stability. The exercise should be performed for 2-3 sets of 5 repetitions per side, with short cones or hurdles and is helpful for improving just about all Blast scores and metrics.
Building strength and stability (the timing and sequencing of muscle activation) especially in the lower half, can help improve force output and ultimately power. These improvements in force and power, can then be used to improve kinematic sequencing and efficiency up the chain, from the hips to the torso and then the shoulder and ultimately the hands.
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**** Note: If you’re looking to address any physical limitations related to this drill, we highly recommend that you get a thorough assessment by a qualified strength coach or PT.