Single Leg Forward Backward Hops

Instructions

1. Stand tall on one leg with a soft bend in the standing knee.

2. Lift the other foot off the ground and keep it off the floor throughout the set.

3. Push off the standing leg and hop a small distance forward.

4. Land softly on the same leg.

5. Bend slightly through the ankle, knee, and hip to absorb the landing.

6. Immediately push off again and hop backward on that same leg.

7. Land softly and regain control.

8. Continue hopping forward and backward on the same leg in a steady rhythm for the prescribed number of reps or time.

9. Repeat on the other leg.

Common Compensations

• Do not let the standing knee cave inward.

• Do not let the hip drop excessively.

• Do not land stiff-legged.

• 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 on landing.

Extra Info

• You should feel this mostly in the glutes, quads, calves, and ankle stabilizers of the working leg.

• You may also feel your core working to help control the forward and backward changes in direction.

• The goal is quick, controlled single-leg hops with soft landings.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.