Skater Hop to Pogo

Instructions

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

2. Keep a soft bend in your knees.

3. Push off one foot and hop sideways to the opposite side.

4. Land on the outside leg.

5. Let the other leg swing behind or stay off the ground for balance, like a skater.

6. Bend the landing knee slightly and absorb the landing softly.

7. Once you land, do one small hop in place on that same leg.

8. After that extra hop, push off again and hop sideways to the other side.

9. Land on the other leg.

10. Do one small hop in place on that side.

11. Continue alternating side to side.

Common Compensations

• Do not let the knee cave inward.

• Do not rush the extra hop if you cannot control it.

• Do not land stiff-legged.

• Do not make the side hop so large that you lose balance.

• Do not let your torso collapse too far forward.

Extra Info

• You should feel the glutes, quads, calves, and ankle stabilizers working.

• You should feel that each landing is controlled before the extra hop.

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