Quadrant Jumps

Starting Position Stand on one leg in the center of an imaginary cross on the floor (four quadrants). Slight bend in the knee. Hips level. Chest tall. Arms relaxed at your sides or slightly out for balance. Movement Gently hop forward into the front quadrant. Stabilize on landing. Keep the knee soft and aligned over the foot. Hop to the right quadrant. Land and stabilize. Continue to the back quadrant, then the left quadrant, completing a full circle. Maintain balance and control after each hop before moving to the next. Repeat in the same direction, then switch directions. Perform all reps on one leg before switching sides. Tempo Focus (if applicable) Quick, light hop → 2–3 second controlled stabilization on each landing. Coaching Cues Land softly. Hips level. Knee tracks forward. Stay tall. Control the landing. Quiet feet. Move with intention. Common Mistakes Letting the knee collapse inward. Rushing between hops without stabilizing. Loud, heavy landings. Losing balance or touching the other foot down. Excessive upper body sway. Modifications Perform smaller hops within a reduced range. Tap the opposite foot down between hops for balance. Practice double-leg quadrant hops first. Hold onto a stable surface for support. Progressions Increase hop distance. Reduce stabilization time between hops. Perform continuous hops without pausing. Add arm movement or hold a light load. Perform on an unstable surface (advanced). Why This Is Good for Runners Improves single-leg stability during dynamic movement. Builds control in multiple planes. Trains quick force production and absorption. Reinforces proper knee alignment on landing. Enhances coordination and foot control. Supports injury prevention through better landing mechanics.