Skater Hop to Pogo Version 2

Instructions

1. Push off one foot and hop sideways to the other side like a skater hop.

2. Land on the outside leg with a soft bend in the knee.

3. Let the other leg stay off the ground or swing behind you for balance.

4. Then push off and hop sideways to the other side.

5. Once you land, perform one small single-leg hop in place on that same leg.

6. Continue alternating side to side, adding the single-leg hop in place after two skater hops.

Common Compensations

• Do not let the landing knee cave inward.

• Do not land stiff-legged.

• Do not let your chest collapse too far forward.

• Do not rush the single-leg hop before you control the skater hop landing.

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

• Do not slam into the floor on either landing.

Extra Info

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

• You may also feel your core working to help control the side-to-side movement and balance.

• The goal is to stick the side landing first, then add the quick hop in place with control.

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