Double-Leg Hop → Single-Leg Land (Medial)
Автор: Colin O’Banion PT
Загружено: 2026-01-05
Просмотров: 6
Описание:
Setup:
Start standing on two feet.
Arms relaxed in running position.
Tall posture with ribs stacked over pelvis.
Movement:
Perform a two-leg hop laterally toward the right.
Land on the LEFT leg (the trailing leg).
Land quietly on the midfoot/forefoot, allowing:ankle dorsiflexion and knee flexion
Allow the heel to come down naturally after contact.
Absorb the landing smoothly and maintain:
level pelvis
femur stacked over foot
upright torso
no trunk rotation or lateral lean
Stick the landing and find a stable 3-second balance point.
Do not progress to the next repetition until balance and control are achieved.
Dosage:
10 reps jumping right → landing on left
10 reps jumping left → landing on right
3 sets.
Quality over quantity.
Stop if pain occurs.
Progression / Regression:
If you cannot consistently stick the landing:
decrease jump distance and/or height.
To progress:
increase distance and/or height
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