Game version
Hop-and-hold buddies: a partner counts the held seconds while you stick each landing. Swap.
Hop and Hold
Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand on one leg.
Core: 3. Beat your own steady landings.
- Ages
- 10 to 14
- Time
- 8 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Soft ground
- Level · skill
- Developing · Running Form
The steps
How it works
- Stand on one leg.
- Hop a short distance forward.
- Land softly and hold for 3 seconds, knee over toes.
- Do 2 sets of 5 each leg.
Coaching point
Stick it like glue.
Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (hold 2 seconds), Core (3), More (4). Beat your own steady landings.
Story
You are a bunny landing on a lily pad.
My best
Beat your own count
Beat your own steady landings. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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