Movement Skill Exercise: Single leg hops

Movement skills establish a foundation for healthy and successful long-term athletic development. Single leg hop is a basic movement skill and an excellent exercise in improving running, jumping, landing and change of direction.

Multi-planar hops prepare the movement system for task-specific sport situations by improving balance, coordination, agility, speed and ground contact biomechanics.   

You can't go wrong with single leg hops!

Movement Skills: Lunge with rotation

Lunge is one of the most fundamental movement patterns. The rotation increases the level of difficulty in terms of balance and coordination. Without an ability to perform a solid lunge, developing the lower body strength and basic patterns such as running is severely compromised.


1. Forward lunge - no rotation

2. Forward lunge with rotation

3. Posterior lunge - no rotation

4. Posterior lunge with rotation