Two-foot jump to single-leg landing
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Level: 2
6-10 reps each leg
Carla van den Berg
- Soft bend at knees and hips
- Knees pushed out towards pinky toes
- Jump forward off two feet, landing on a single leg
- Absorb each landing from the ball of the foot to the heel
- Arms will swing forward in coordination with each jump
- Arm opposite to the landing leg should be in front, acting as a counter-balance
- Gain control at each landing before putting free leg down
- Knee collapsing inward at takeoff and/or landing
- Cue "Drive knee out towards pinky toe"
- Cue “Squeeze glutesâ€
- Straight, locked knee
- Cue “Soft knee bendâ€
- Cue “Sit back slightlyâ€
- Not fully absorbing landing back to heels
- Cue “Land softly and quietlyâ€
- Arm is forward from same side as standing leg
- Cue “Think of using your arm as a counter-balanceâ€
- Knee control
- Reinforces soft landing technique
- Practices deceleration technique on a single-leg
- Develops arm/leg coordination