Single leg hopping (Catch and pass)

Single leg hopping (Catch and pass)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the legs, hip and foot. Under the foot can in some people feel very fatigued but this is normal. Be careful if you have a low back issue and ask your therapist if any concerns due to the dynamic nature of the exercise


  • Standing on one leg in a clear and safe area, have someone throw a ball to you
  • Attempt to balance while the ball is thrown at you in different and challenging ways
  • You can also throw the ball against a wall if you don’t have someone to help
  • The idea is to avoid putting your other foot on the ground

Main muscles targeted:

  • All muscles of the leg and hips
  • Core for stability

Main benefits:

Single leg stance (catch and pass) is a more advanced balance exercise used to improve the proprioception and the balance ability of the leg (ankle, knee and hips). The addition of the ball throw is to introduce an external way of throwing off the balance and ultimately challenging your balance further. Of course, the more challenging the catch, the harder it becomes to balance.