Skater Hops with a Single-Leg Stick

Side-to-side hops from one leg to the other, like a speed skater, each finished with a two-second stuck landing. It trains ankle and knee stability on lateral landings, a key to preventing ankle sprains and knee injuries in sports with cutting.

How to play

1. In pairs, set two cones 1 m apart (later 1.5 m). One student works while the partner watches the landing knee; switch every set.
2. Learn it (2 min): big lateral step from cone to cone landing on one leg, hips back, knee in line with the foot, and the other leg tucked behind without touching down.
3. Stick it (2 min): hop sideways and freeze for 2 seconds; 3 sets of 6 hops each.
4. React (2 min): the partner calls 'Now!' at random moments and the hopper must stick that exact landing.
5. Controlled power (2 min): 2 sets of 8 longer hops at 1.5 m, aiming for a silent landing.

Rules

• The knee always tracks over the second toe; if it caves in, shorten the distance.
• Land quietly on the front of the foot, never with a stiff leg.
• Keep at least 2 m of side space between pairs.
• The observer gives one short correction, then partners switch roles.

Variations

Adaptations

• Limited mobility: side-to-side weight shifts seated or standing with a hand on a chair, holding balance for 2 seconds.
• Shy students: work with a trusted partner and give feedback in writing on a three-box checklist.
• Previous ankle injury or low strength: no hop, just a lateral step with a 3-second hold.

Learning goals

• Control knee alignment on single-leg lateral landings.
• Recognize the knee caving inward as an injury risk factor.
• Observe a partner and give one specific technical correction.

Equipment for a class of 25

• cones: 26

Teacher tip

Many students compensate by leaning the trunk outward; cue 'chest up, eyes forward.' This block fits perfectly before basketball, team handball, or soccer.

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