Single-Leg Deadlift Cone Reach

In pairs, students hinge at the hips on one leg to touch cones placed in front and to the side, with the free leg reaching back. They work dynamic balance, the posterior chain, and ankle and knee stability before running or jumping.

How to play

1. Mobility for 1.5 minutes: leg swings, two-leg hip hinges, and 10 squats.
2. Technique (1.5 minutes): on one leg with a soft knee, tip the straight torso forward while the free leg rises behind in line with the back, like an airplane; 5 per leg without cones.
3. Forward reach (1.5 minutes): each pair sets a cone one step away; reach down to touch it with the opposite hand and return without putting the free foot down; 6 per leg.
4. Cone fan (2 minutes): three cones in front, on the diagonal, and to the side; touch them in order and back; the partner counts free-foot touchdowns.
5. Partner challenge (1.5 minutes): the partner calls out which cone to touch and the worker reacts; 30 seconds per leg, then switch roles.

Rules

• Keep the back flat and do not let the hip open toward the free leg.
• Safety: set cones on a smooth floor and leave open space behind each pair.
• If you lose balance, tap the free foot down and keep going without rushing.

Variations

Adaptations

• Wheelchair users: seated reaches to cones on a bench, leaning forward with a flat back.
• Students with visual impairments: reach to the partner's hand, who calls out where it is.
• Lower fitness level: one hand on the wall and 4 reaches per leg.

Learning goals

• Improve dynamic single-leg balance.
• Perform a hip hinge with a neutral spine.
• Stabilize the ankle and knee as the reach changes direction.

Equipment for a class of 25

• cones: 39

Teacher tip

The usual mistake is rotating the hip open as the leg rises: cue the free foot's toes to point at the floor. It works very well before running or soccer lessons.

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