Forward Single Leg Hops

Why:
*Strengthen the trail leg
*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 hold
Arms:
          Anchor leg arm is back, drive leg arm is forward
          Switch arms during jump
          Long lever, punch up

What:

*Maximum force
*Applied impulse
*Balance
*Force-time
*Force-motion
*Coordination

Do:

1x2 Half speed
1x5, 1x3 Full speed
*Use this drill with only the trail leg