Lateral Single Leg Hops

Why

*Strengthen the trail leg
*Apply force fast upwards and laterally

*Coordinated movement (arms, legs, and feet)

 *Absorb force (landings)

How

Feet:

     Anchor leg: foot pointed forward (push up and laterally)

     Drive leg: foot pointed forward

Knee:

     Drive leg: drive up

Arms: 

     Anchor leg arm back, drive leg arm forward

     Switch as you jump

     Long lever, punch up

What 

Maximum force

Applied impulse

Balance

Force-time

Force-motion

Coordination

Do

1x2 ½ speed

1x5, 1x3 at a speed that allows you to do the drill correctly

*Do the drill with the trail leg only