Single-Leg Hurdle 90° Bound and Stick

Hop forward over a mini hurdle on one foot, then immediately bound 90° to the side. On landing, stick and hold briefly with your centre of mass slightly low and your chest directly over the stance foot, and establish a stable single-leg position before the next jump. The focus is landing stability after a change of direction, deceleration control, single-leg force transfer efficiency and posture control, helping athletes achieve more solid support and more efficient re-acceleration when moving at high speed and changing direction.