Videos
Instructions
Proper Position
- Stand on one leg, with your knee slightly bent to maintain balance.
- Keep your arms relaxed by your sides or slightly extended for stability.
- Visualize a cross on the ground (or mark it with tape or chalk) with directions forward, backward, left, and right.
Movement
- Hop on one leg toward the forward line of the cross, then return to the center.
- Next, hop toward the left line, then return to the center.
- Repeat toward the backward and right lines, always returning to the center after each hop.
- Continue performing these movements fluidly, maintaining balance and muscle control.
- Switch legs after the desired number of repetitions.
Breathing
- Inhale as you hop forward or sideways.
- Exhale as you return to the center.
Tips
- Keep the knee of your supporting leg slightly bent to absorb impact.
- Focus on short, controlled hops rather than fast or wide movements.
- Engage your core to help maintain balance.
- If you lose balance, slow down or reduce the range of your hops.
Variations
- With obstacles: Place small objects on the lines to hop over.
- Timed challenge: Perform as many hops as possible in a set time.
- More complex sequences: Add diagonal hops to vary the directions.
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