FORWARD HOPS

A Forward Hop is performed on a single leg, landing on the same leg in a Linear direction. Proper arm and leg exchange during the hop is critical to both body control relative to balance and ability to generate power. Distance traveling either vertically or linear is never really an issue. Because a skate blade/runner has a radius, typically only one inch of steel is contacting the ice at any time. You must always be balanced over the mid-line of your foot throughout most of your skating stride. Control of your center of gravity (Balance) dictates where you can apply force on your skates relative to which direction you wish to go. Getting too far out over your toes or too far back on your heels when skating can be a disaster. This Forward Hop Series will reenforce balance over the mid-foot through proper body control and loading of the hip during foot contact.

FORWARD BOX HOPS

Forward Box Hops are part of our Forward Hop Series and are taught in a specific progression. A proper, stable landing is the primary focus of Forward Box Hops. Our progressions will focus on the initial load or drive phase, the landing phase and the transition between both phases. The box hop height will vary depending on ability. We will change the method of loading before the jump to challenge a different reactive stimulus. Although the box may not be a challenging height, you are expected to perform each jump with maximal effort.

Forward Box Hop: Half Kneel Start / Single Leg Landing

• Begin in a Half Kneel position with the purpose to challenge starting strength
• Arms bent at 90° with hand position opposite feet
• Your chin should line up directly over your drive hip, knee and foot, with torso and forward shin angle leaning slightly forward
• Once you get into your power position, quickly apply force hoping onto the box
• Incorporate a powerful knee and arm drive as you hop utilizing proper hop mechanics.
• Quietly Land on the box, using the same leg, in athletic position. Your hips should be slightly above your knees upon landing.
• Jump box height will be based upon ability. Your hips should be slightly above your knees upon landing. If not, the jump box may be too high
• Pause for 2 sec in athletic position and repeat