Unilateral Plyometrics is a Great Way to Recover from Knee Injuries
When wanting to recover from knee injuries or elevate single leg power/explosiveness incorporating a variety of unilateral plyometrics is needed.
This single leg plyo variation is one of my favorites due to its effectiveness and simplicity in equipment needed. You can use a line such as this on a turf or court - as well as use a cone set up. Not only is it beneficial cause it is being done one leg at a time but it’s also more than just a standard single leg hop. The ankle, knee and hip joint all have to work while performing this slight zig zag line hop.
Make sure the athlete has a good foundation of strength. From there you can introduce to the athlete a progression of plyos to master.
Teach the positions needed
Progress the positions taught
Master a wide range of variations
Lastly, focus on being quick off ground each rep.