One Foot Hip Hop

One Foot Hip Hop works as follows:

1. The player will stand next to the ball with their right foot on the ball.

2. They will then jump back and forth, moving their left foot onto the ball and their right foot off the ball onto the ground.

3. They will follow a continuous cycle using this pattern of right foot on left foot off, left foot on right foot off, and then back again to right foot on left foot off.


one foot hip hop


This cycle creates a jumping rhythm which is great for overall footwork and anaerobic fitness. Players can either do this for a specified period of time such as 1 minute or for a set number of touches, such as 50 touches with opposite feet.



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