Lateral Jump (and hold)

From the starting position, jump to the side landing on your leading leg.  Stick the landing while holding your opposite knee up for a moment before jumping to the other side. Alternate from right to left 8 times.

Lateral movements not only improve strength, stability, and coordination, they also help reduce the risk for sports injuries by enhancing balance and proprioception through the whole body and improving overall hip, knee, and ankle joint stability.

Downward Dog Split & Dip

In the downward dog, forward facing position, lift one leg back, keeping it straight and hip closed, as you press back through the arms, then pulling that same leg forward through the knee, lean forward in the plank position and rotate inward until you hip is facing the ground. Try to keep your knee and body from touching the ground when you pull in. Repeat 6x each side.

This exercise strengthens the arms and core, improves hip flexibility, and increases awareness of the hip position.