Single Leg Push-Off

This move is like a bear springing off one paw to cross a stream. You load one leg, push hard, and land under control, building strong legs, steady balance, and quick footwork without needing much space.

Instructions

1. Stand on one leg with the other foot slightly off the floor.
2. Bend your standing leg and hinge slightly at the hips.
3. Drive through your foot and push your body sideways or forward.
4. Land softly on the opposite leg with your knee slightly bent.
5. Pause briefly to steady yourself before the next rep.
6. Repeat for reps, then switch sides.

Benefits

• Builds stronger legs for running
• Improves balance on one leg
• Helps with quick direction changes
• Boosts power for jumping
• Builds control during landing

Key Points

• Keep your chest up
• Land softly and quietly
• Drive through the whole foot
• Hold your balance after landing
• Keep your knee tracking forward

Common Mistakes

• Letting the knee cave inward
• Landing stiff-legged
• Pushing off the toes only
• Rushing between reps
• Losing balance after landing