180 DEGREE HOPS

Stand on one leg.

Keep spine long and alive and keep awareness on the three points of contact of the standing leg.

Compress the ankle, knee and hip.

Swing arms and drive bent leg up, concentrate on height.

While in the air look over left shoulder and rotate shoulders to initiate turn.

Land on toes, compressing at the ankle, knee and hip.

Repeat turning the opposite direction.

BENEFITS
BENEFITS

Proprioception and Balance.

Spatial awareness.

Weight baring.

BEGINNERS ADVICE
BEGINNERS ADVICE

Bend knee over second toe.

Drive with the bent leg.

Start with 90 degree turns (1/4) jumps to start and work up to 180 degree turns.

Try to complete without falling over upon landing.

A nice image is a spinning top.

CHALLENGE
CHALLENGE

Extend your spin with speed and effort to complete a 270 degree, 360 degree or even further jump.

Start the hop on a line and try to land back on the line.

Spin in the opposite direction.

Travel forwards in the spin.

Travel backwards in the spin.

ADJUSTMENTS / WHAT TO LOOK FOR
ADJUSTMENTS / WHAT TO LOOK FOR

Knee tracking away from foot.

Long spine.

Head bouncing.

Loss of balance.

Angled body in rotation.

Whole body rotating as one, not segmented.

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VIDEO: 180 Degree Hops

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