Single-leg hops: forward/backward
Category: Agility
Level: 1
10-15 reps per leg
Carla van den Berg
- Soft bend at hips and knees
- Knee stacked over ankles
- Soft, quiet landing; absorb landing from ball of foot to the heel
- Elbows flexed at 90 degrees; arm opposing the standing leg should be forward on takeoff and landing
- Knee caving in on takeoff and landing
- Landing on a stiff, locked knee
- Arm moving forward on same side as stance leg
- Practices knee control during single-leg decelerations in sagittal plane (forward and backward)
- Ankle stability
- Landing absorption
- Coordination
- Increases heart and breathing rates