Single-Leg 4-Way Hop

1. Positioning:

   • Stand on one leg with your knee slightly bent. Balance on your standing leg, ensuring your core is engaged.

   • If needed, use a wall or something sturdy for support as you start.

2. Movement Breakdown:

   • Forward Hop: Push off your standing leg and hop forward. Land softly on the same leg.

   • Backward Hop: From your forward position, hop backward with control, landing softly on the same leg.

   • Side Hop (Left): After landing backward, shift your weight and hop to your left side. Aim to land softly.

   • Side Hop (Right): Finally, from the left landing, hop to your right side and land softly again.

3. Repetitions:

   • Perform each hop (forward, backward, left, right) sequentially for a total of 1-2 sets.

   • Start with 5 hops in each direction, and as you gain confidence, increase the number of hops.

4. Form Tips:

   • Keep your core tight and your knees slightly bent during all hops.

   • Focus on maintaining balance throughout the exercise, using your arms for support and stability.

   • Land softly to minimize impact on your joints and promote better control.

5. Rest:

   • Take a break if needed, especially if you feel fatigued. Hydrate and allow your body to recover before continuing to the next set.

Safety Note:

• Always perform the exercise in a safe area free of obstacles to prevent injury.

• If you experience any pain or discomfort, stop the exercise and consult a professional.