Squat with side jump into a one-legged stance and one-legged side jump ► squat with side jump to the one-legged position / one legged side jump

Individual work

From a stance with your feet hip- to shoulder-width apart, perform a squat. Jump explosively to the side and land on one leg. Briefly stabilise and hold the landing position. Then, from the one-legged stance, jump back to the starting side and land in a controlled manner on both legs. Immediately perform another squat. Then repeat the movement on the other side.

Attention:
On landing, bring your knee towards the tip of your foot; cushion the landing softly and in a controlled manner; keep your pelvis and upper body stable; briefly stabilise your stance on one leg (do not jump straight away); Perform the squat with a straight back and a stable core.

Lighten:
Take a side step instead of a jump; reduce the distance of the jump; practise standing on one leg for longer, or put your foot down briefly if necessary.

Harden:
Increase the jump distance, squat deeper; hold the one-legged stance for longer;·Perform the movement without a break and with greater dynamism; use additional weight (held in your arms).

2 hoops

1 medicine ball/weight ► make the exercise more difficult (additional weight)