Lateral Hop and Hold

Perform 2 sets of 10 reps and rest 25 seconds between sets. Over time, progress to 3-4 sets of 10 reps with the 25-second rest.

• Stand on right leg in athletic position

• Bound laterally to left

• Land on left leg, hold position 2 seconds

• Bound laterally to right

• Land on right leg, hold position 2 seconds

• Repeat

Coaching Point: Hold the landing for two seconds. Make sure, first, that you’re in an athletic position, and, second, that you are able to move seamlessly into your next movement. If you are too hunched over or extended too far to one side, you will have to regroup before making another movement.