Single-Leg Stick
- Prescription
- 3 × 5 / leg · 90 s restabout 6 min
- Players
- Solo
- Equipment
- None
Jump forward, land on one leg, and hold the position for three seconds without moving your foot. Then jump diagonally, then sideways. We do not measure height or distance; instead, we assess the ability to absorb the impact of landing on one leg in all three directions.
Key points
- The knee should remain in line with the foot; it should never turn inward.
- Three seconds completely still, really: if your foot moves, the rep doesn’t count.
- All three directions every session, not just one.
- Start short. You add distance once the landing is clean, never before.
- Ninety seconds between sets.
Common mistakes
- Jumping far before knowing how to land: it’s the reverse of the order that protects you.
- Catching yourself with the other foot, which cancels the whole exercise.
Demonstrations
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Related drills
LEVELS : Intermediate · Advanced
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