Setup & Positioning
- Stand on one leg with a slight bend in the knee, core engaged, and eyes forward.
- Choose a small marker, line, or cone to jump over.
- Have a coach, partner, or self-timer to cue your direction—or use visual markers to make it self-directed.
Key point: “You’re reacting to a signal and then sticking the landing before moving again.”
Execution
- Start balanced on one leg.
- On the cue (verbal, visual, or hand signal), hop laterally to the opposite side.
- Land softly on the opposite leg, knee bent, hips back, and core tight.
- Hold for 1–2 seconds to stabilize, then immediately react to the next cue—hopping back or to a new direction.
- Continue for the set time or number of hops.
Where You Should Feel It
- Glutes, hamstrings, and quads absorbing and producing force
- Hip stabilizers and core controlling the landing
- Ankles and feet adjusting for quick balance recovery
Where You Shouldn’t Feel It
- Knee pain from collapsing inward
- Lower back strain from leaning forward excessively
- Ankle pain from rolling or stiff, locked landings
Breathing
"Exhale during each hop, inhale during the balance hold."
Common Mistakes to Avoid
- Skipping the balance hold – The pause is where you build control.
- Landing too narrow – Land under your center of mass for stability.
- Looking down at your feet – Keep eyes forward to train true reaction skills.
- Overhopping – Start with smaller distances until you can consistently stick the landing.
