1. Setup:
- Place four cones in a straight line, about 2-3 feet apart from each other.
2. Starting Position:
- Stand next to the first cone with your feet shoulder-width apart.
- Shift your weight onto your right leg, lifting your left leg off the ground slightly.
3. Movement:
- Begin the exercise by hopping sideways to the right over the first cone, landing softly on your right foot.
- As soon as you land, immediately push off with your right foot to hop sideways over to the second cone.
- Continue this pattern, hopping from cone to cone, always landing on the same foot (right foot).
4. Technique:
- Keep your knee slightly bent when you land to absorb the impact.
- Maintain a tall posture, engaging your core for stability.
- Swing your arms naturally to help maintain balance.
5. Repetitions:
- Perform the hops in one direction (from the first to the fourth cone).
- After reaching the last cone, switch legs and perform the same sequence starting with your left leg.
6. Cool Down:
- After completing the hops, take a moment to stretch your legs, focusing on the quadriceps, hamstrings, and calves.
Tips for Beginners:
- Start slowly to get comfortable with the hopping motion before increasing your speed.
- If you feel unsteady, hold onto a nearby wall or sturdy surface for support until you gain confidence.
- Focus on landing softly to reduce the risk of injury and improve your balance.
