Forward Backward Double Leg Hop

Instructions

1. Stand tall with your feet about hip-width apart.

2. Push off the ground with both feet at the same time.

3. Hop forward a small distance and land softly on both feet.

4. Bend your knees slightly as you land to absorb the impact.

5. Immediately push off again with both feet.

6. Hop backward to your starting spot or a small distance behind it.

7. Land softly on both feet with control.

8. Continue hopping forward and backward in a steady rhythm.

Common Compensations

• Do not land stiff-legged.

• Do not let your knees cave inward when you land.

• Do not make the hops so large that you lose control.

• Do not let your chest collapse too far forward.

• Do not slam into the floor.

• Do not hold your breath.

Extra Info

• You should feel this mostly in the calves, quads, glutes, and ankles.

• You may also feel your core working to help control the direction changes.

• The goal is quick, controlled hops with soft landings in both directions.

• You should not feel sharp pain in the feet, ankles, knees, hips, or low back.