Hop Bound (Repeat)

This drill develops the following: 

Technical focus: Transition from the hop phase into the step phase

Proper mechanics
Produce and apply vertical forces quickly
Effective and efficient movement

Cues: 

      Feet:

           Toes up
Hop: Heel up and back towards the hip, cycle through, pawing through at the end
Step: Full foot applies force vertically

      Legs: 

            Hop: Straight leg pull through on the back side of the hop

Step: Hold the split position; drive the back leg as the front leg makes contact with the
ground 

      Arms: 

            Single or single/double arm blocking in coordination with feet and legs

Benefits: 

Optimal body positioning for jumping
Coordination of movement
Force applied in the right direction
Force applied at the right time

Reps: 

      1 x 5