Single Leg Side to Side Hops

Instructions

1. Stand on one leg.

2. Keep a soft bend in the standing knee.

3. Lift the other foot off the ground.

4. Push off the standing leg and hop a small distance to the side.

5. Land on the same leg.

6. Bend your knee slightly as you land to absorb the force.

7. Stabilize quickly without letting your balance collapse.

8. Hop back in the other direction on that same leg.

9. Continue moving side to side with control.

Common Compensations

• Do not let the knee cave inward.

• Do not let the hip drop too much.

• Do not land stiff-legged.

• Do not rush so fast that you lose control.

• Do not hop too wide if you cannot stick the landing.

Extra Info

• You should feel the glutes, quad, calf, and ankle muscles working.

• You should feel like you are controlling the landing each time.

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