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