The single leg ankle hop is an advanced agility ladder drill that requires quickness, power, and balance in the lower leg. This exercise may also assist in injury prevention and reduce pain associated by shin splints. Hopping exercises generally require use of the upper leg muscles. However, this variation of the hop is different because it involves the use of the lower leg muscles.

In order to get the most out of the single leg ankle hop, it is important to avoid using your knee as much as possible. Instead, use your calf muscle to generate jumping force. As you perform the ankle hop, try to jump quickly, and be sure to stay on the ball of your foot (toe). Instructions for the single leg ankle hop agility ladder drill are listed below:

Stand behind the first ladder square. With one leg, hop with your ankle in each ladder square. Be sure to perform the drill on the opposite leg.