One foot, over the line, balance and bounce.
Stick each landing on the ball of your foot before springing back, stay balanced.
Hopping over a line on one foot trains your calves to act like springs, absorbing force and firing you straight back off the floor. Because you take off and land on the same foot, each side has to manage balance, ankle stiffness and rebound entirely on its own, which exposes any left-to-right gap fast. It slots in as low-level plyometric work for warm-ups, ankle resilience and sport prep, no kit needed beyond a line on the floor.
Mostly reactive calf and ankle strength plus single-leg balance. Short, springy ground contacts teach your lower leg to store and return energy, which carries over to running, jumping and change of direction.
Quality beats volume with plyos. Sets of 10 to 20 crisp hops per foot are plenty, stop the set once your landings get loud or wobbly.
Start on two feet until the rhythm and soft landings feel automatic, then progress to one foot. The single-leg version is a big jump in balance and calf demand, so earn it first.
