Repeat Lateral Single Leg Hops

Who: All athletes

Why:

*Coordinated movement (arms, legs, and feet) 

*Apply force fast upwards and laterally

*Absorb force (landing)

How:

Feet:

     Anchor leg: Foot is pointed forward (push up and over)

     Drive leg: Foot is pointed forward (knee up toe up position)

Knee:

     Drive up and reload for second jump

Arms:

     Anchor leg arm is back, drive leg arm is forward
     Switch arms during jump (punch and load for second jump)
     Long lever, punch up

What:

*Maximum force

*Applied impulse

*Balance

*Force-time

*Force-motion

*Coordination

Do:

1x2 Half speed

1x5, 1x3 Full speed