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 HOPS – 5 MINI HURDLES

Forward Mini Hurdle Hops are part of our Forward Hop Series and are taught in a specific progression. Our progressions will focus on the initial load or drive phase, the landing phase and the transition between both phases. Perform the sequence with 5 Mini hurdles lined up in a row, approximately three feet apart. The distance may vary for you younger players. Hurdle Hops incorporate an entire leg cycle. A big mistake commonly overlooked is the lack of coordination with the passive leg during the hop. We prefer to perform the exercise near the outside edge of the hurdle. This allows for the proper arm and leg action of both sides of the body. The proper leg and arm action is critical to helping generate power and balance and should not be overlooked.

Forward Hop w/ 5 Mini Hurdles: Mini Bounce w/ Pause

A Mini Bounce is basically a double hop, performing a short vertical hop to load the hip before you hop over the hurdle. The Mini Hop teaches you to attack the ground before each hop. This intern will improve force production.

• Begin, in single leg stance, on your lead leg, behind the first mini hurdle
• Drop and load your lead hip with your trail leg bent at 90° and slightly behind you
• Your arms are also bent at 90° with lead hand near your waist and trail hand extended forward
• Begin with a small mini hop to load your hip with a little momentum.
• Hop forward over the hurdle, landing quietly and softly back in your original starting position
• Drive your trail knee and lead arm upward to help generate vertical power as you hop
• Getting your hands coordinated opposite with your feet is another important focus
• Pause for 2 sec upon your landing and repeat in the same direction