Moves to Build Springiness and Strength: Single Leg Hops

Adjust these moves every few weeks to build springiness.

Weeks 1-3: Stand on your right leg and hop up. Land quietly, keeping your leg straight, and repeat. Do three sets of eight per leg.

Weeks 4-6: Repeat, but lean forward to travel a few feet with each hop.

Weeks 7-9: Return to stationary hops, but do them quickly and jump as high as you can. Do three sets of three per leg.

Weeks 8-12: Take your hops slightly forward, jumping as high and as fast as you can. Do three sets of five per leg.

source