One Leg Hop Kick

Posted by Levaeria
Tuesday, May 3, 2011 at 7:39am filed under Cardio - Drills/Plyometrics

Calories Burned:  680 calories per hour   (based on a body weight of 150 lbs.)
Start by standing tall with your hands up in front of your shoulders. Shift your weight on the outside leg and get ready to hop to the side.

Push off of the standing leg and jump to the side.

Make sure that your landing is soft. Don’t land on your heel, but on the ball of your foot first. Balance on the leg that you just landed on and try not to touch the ground with the other leg.

Bend your knee and bring the heel of your foot towards your butt. Try to get your thigh parallel to the ground. If you can’t bring it that high, then just do your best. Squeeze your abs, gluts and push your hips forward. Your knee is pointing to the side. Keep your hands up and elbows close to your body.

Point your toes and kick the leg out to the side extending your knee. Bring the leg down without touching the ground if possible and jump to the side repeating the whole exercise on the opposite leg.

This part of the exercise is probably the most challenging one so don’t get yourself frustrated if you loose balance. It takes some practice and patience. Instead of trying to get this done as fast as possible no matter what, keep focusing on your good form.

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