Single-Leg / Two-Footed Jump with Sprint

- Quick, short movements. - Short ground contact time. - Keep balance on the balls of the feet. - When sprinting, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After pushing off powerfully through the balls of the feet, the upper body gradually straightens, eyes lift, and stride frequency increases. The arms move in alternation with the legs (right leg forward, left arm forward, and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of the foot), the upper body is upright and still, stride frequency increases to maximum. - The single-leg hop serves to develop push-off power (increasing maximum and explosive strength with limited push-off time), i.e., acceleration speed. The player jumps forward from the right ball of the foot and lands on the same foot on the ball. Short ground contact with an explosive sprint. The left foot moves forward. - With a powerful two-footed takeoff, the knees are slightly bent. The arms are bent and go into the backswing. The upper body is upright. Landing is on the balls of the feet. - 2 cones, 1 hurdle(s)