The athlete's ability to create stability in single limb performance during dynamic explosive movements is critical to mitigating risk and improving performance. The two exercises here are meant to aid in developing that stability and should be performed at the beginning of an exercise session.
Single Leg Hop - athlete is asked jump in a maximal vertical fashion. This can be initiated in front of a mirror to provide visual feedback or another device (Motion Guidance) to provide additional feedback. The key to this exercise is maintaining frontal plane stability during acceleration (take off) and deacceleration (landing).
Single Leg Hop Toss - this can be done with a toss or kicking a ball. The key is to maintain frontal plane stability of the lower kinetic chain throughout the exercise.
Dr. Nessler is a practicing physical therapist with over 17 years sports medicine clinical experience and a nationally recognized expert in the area of athletic movement assessment. He is the developer of an athletic biomechanical analysis and author of a college textbook on this subject. He serves as the National Director of Sports Medicine for Physiotherapy Associates, is Chairman of Medical Services for the International Obstacle Racing Federation and associate editor of the International Journal of Athletic Therapy and Training.