Hops
Hops can be done on one or two legs and are generally done for warmups prior to beginning exercise programs; they are also used by athletes as warmdowns to prevent detraining of speed after a workout. The goal of a hop is to warm the joints. Also, you can jump low or high, but your want to keep you knees fairly straight in a not-quite locked position.
1. Begin to making of a distance of about 10 yards. Start at the first marker.
2. Hop on your left leg, raising your right leg so it doesn’t touch the ground. Use your arms to help balance yourself as you hop sideways, clearing the ground with your hopping foot 3-4 inches on each hop. Hop to the 10-yard marker.
3. Once at the 10-yard marker, change legs and hop sideways back to the beginning marker on the right foot.
4. Repeat for a total of 3 sets.
Notes: An alternate movement is to hop on both feet, facing forward, much like a mini-broad jump. Extend your distance to 20 yards as you begin at one marker and go to the 20-yard marker. Jump forward about 3-4 feet each jump, landing on the balls of your feet. One pass of distance, i.e., 20 yards in this case, is 1 repetition.