Скачать или смотреть Double-Leg Hop → Single-Leg Land (Medial)

Setup:
Start standing on two feet.
Arms relaxed in running position.
Tall posture with ribs stacked over pelvis.

Movement:
Perform a two-leg hop laterally toward the right.
Land on the LEFT leg (the trailing leg).
Land quietly on the midfoot/forefoot, allowing:ankle dorsiflexion and knee flexion
Allow the heel to come down naturally after contact.

Absorb the landing smoothly and maintain:
level pelvis
femur stacked over foot
upright torso
no trunk rotation or lateral lean

Stick the landing and find a stable 3-second balance point.
Do not progress to the next repetition until balance and control are achieved.

Dosage:
10 reps jumping right → landing on left
10 reps jumping left → landing on right
3 sets.

Quality over quantity.

Stop if pain occurs.

Progression / Regression:
If you cannot consistently stick the landing:
decrease jump distance and/or height.

To progress:
increase distance and/or height