Single leg bounding will greatly increase the strength and stamina of every muscle in your legs. This exercise is a good alternative to the triple jump. The triple jump requires a running start, while single leg bounding can be done from a standstill. Be sure to stretch out your calves and upper leg areas before beginning this exercise. Also, make sure your ankles are supported adequately by your shoes (or a brace).
To begin single leg bounding, balance on one foot at a predetermined starting line. Usually single leg bounding is done over a set distance like 5, 10, or 15 yards. Once you’ve found your balance, start hopping on one leg as fast as possible. This exercise is pretty tiring so just try to complete a couple trips from start to finish.
If you want to switch things up a bit you can try single leg bounding from a sprint. This is quite a bit more difficult if you haven’t had much training experience, but you can still give it a try.
Here is a video demonstrating some other variations of single leg bounding (and double).
Single Leg Bounding Video