Moves/Speed Skaters: 3 hop

Speed Skaters: 3 hop

ID: 453

No video uploaded

Exercise Type:
Dynamic
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep knees soft at all times; stiff knees on landing increase joint stress.
  2. 2. Stay on the balls of your feet; never land flat-footed during fast footwork.
  3. 3. Engage the core before initiating any movement.

Regression:

Reduce range of motion — smaller hops, shorter shuffles — until the landing pattern is safe.

Progression:

Increase duration before increasing intensity — build capacity before building power.

Common Problems:

Flat-foot landing — cue ball-of-foot contact first to reduce impact force.