Stand on one leg (right) on the edge of a raised surface (e.g. plyo box, flat bench or vaulting box element incl. top), the other leg hangs freely in the air and points towards the floor, the arms are also hanging downwards. Bend the supporting leg (right) to approximately a right angle in the knee joint (buttocks at knee height), at the same time move the other leg forwards as straight as possible (pointing diagonally downwards at the front in the end position). The arms are also moved forwards while bending the supporting leg (right). Then extend the training leg (right) again and bring the free leg (left) and arms back to the starting position in the single-leg stance (the arms can support the stand-up movement with a swinging motion).
Attention:
Knee of the training leg remains as centred as possible over the foot.
Lighten:
Bend the free leg; arms support the movement (swing); lower base to be able to push off on the floor with the free leg.
Harden:
Bend the supporting leg more (smaller angle in the knee), additional weight (on the shoulders, in front of the chest, with hanging arms or in front of the body).
