Repeat Forward Single Leg Hops

Who: All athletes

Why:

*Coordinate arms, legs, and feet

*Apply force fast upwards and forward

*Absorb force (landing)

How:

Feet:

     Anchor leg: Foot is pointed forward

     Drive leg: Toe up, knee is behind anchor leg knee (greater range of motion)

Knee:

     Drive and load (comes back for second jump)

Arms:

     Anchor leg arm is back, drive leg arm is forward
     Switch arms during jump
     Long lever, punch up
     *Punch load (arms need to be ready for the second jump)

What:

*Maximum force

*Applied impulse

*Balance

*Force-time

*Force-motion

*Coordination

Do:

1x2 Half speed

1x5, 1x3 Full speed