This exercise builds speed and power in the muscles of the legs and hips. It is a useful exercise for developing explosiveness and specifically applies to the mechanics of speed work required in running.
Begin in the same position as the double-leg hop progression.
Begin the action exactly as in the double-leg hop progression. Upon each landing, take off quickly upward again with the same cycling action of the legs. Execute the action sequence as rapidly as possible. Work for height and distance, but not at the expense of repetition rate.