Diagonal Hop to Balance

Setup & Positioning

• Stand on one leg with a soft bend in the knee, core engaged, and eyes forward.
• Choose a clear target area or small cone to land near.
• Your starting leg should be ready to hop forward and at an angle—not straight ahead.

Key point: “Land softly and under control—stick the landing before you move again.”

Execution

1. From single-leg stance, push off explosively at a forward-diagonal angle.
2. Land on the opposite leg with knee bent, hips back, and chest tall.
3. Hold the landing for 1–2 seconds to stabilize.
4. Repeat in the opposite diagonal direction, alternating sides or completing reps on one side before switching.

Where You Should Feel It

• Glutes, quads, and hamstrings producing and absorbing force
• Hip stabilizers controlling the landing
• Core engaging to prevent torso collapse

Where You Shouldn’t Feel It

• Knee pain from collapsing inward on landing
• Lower back strain from leaning forward excessively
• Ankle pain from rolling the foot

Breathing

"Exhale during the hop, inhale during the balance hold."

Common Mistakes to Avoid

1. Landing stiff-legged – Absorb impact with a soft knee bend.
2. Losing hip alignment – Keep hips level and stable.
3. Skipping the balance pause – That pause is where stability is built.
4. Jumping too far too soon – Start with short, controlled hops before increasing distance.