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Single-leg hops: side-to-side

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Level: 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 frontal plane (sideways)
  •  Ankle stability
  • Landing absorption
  • Coordination