Single Leg Hops


  • A series of skips and hops that you can do anywhere anytime
  • Learn how to dynamically balance your body on one foot and keep your knees/hips from collapsing
  • Vertical / Horizontal displacement should only be about 1-2 / 10 inches respectively


  • Strengthen your feet to avoid over/under pronation (pronate or supinate)
  • Learn good foot biomechanics
  • Teach your body how to balance (coordination) and maintain good posture through the running gait cycle
  • React fast to the foot on ground contact (improve your running cadence)


Beginner: 2 sets for 20-30meters without losing form

Intermediate: 1 set for 20-30meters

Advanced: 1 set for 20-30meters