One-leg hops on the spot: Two sets of 40 secs on each leg.
- Stand in a relaxed position, with your full body weight supported on your left foot only.
- Lift your left heel slightly, so that the force of body weight is passing through the ball of the left foot (your right knee is flexed so that your right knee is off the ground).
- Then, hop rapidly on your left foot at a cadence of 2.5 to 3 hops per second (25 to 30 foot contacts per 10secs) for the prescribed time period, while maintaining relaxed, upright posture.
- Your left foot should strike the ground in the area of the mid-foot and spring upwards rapidly, as though it were contacting a very hot burner on a stove. Your hips should remain fairly level as you do this; try to minimise vertical displacement of the upper body.