Moves/Ninja Hop on One Foot

Ninja Hop on One Foot

ID: 662

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Exercise Type:
Dynamic
Contraindications:
Knee Problems
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Eyes up and ahead — looking down slows reaction time and disrupts balance.
  2. 2. Maintain an athletic base position between transitions — never stand tall and static.
  3. 3. Rest between sets is active recovery; shake out the legs, do not freeze.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

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

Common Problems:

Landing with locked knees — cue soft landing with immediate re-bend. Losing base position between transitions — enforce the athletic stance reset.