SLSteps - Pliometric exercise  (intermediate to advanced)
(Legs and Stability)

1- Place 4 hoops on the floor at a distance of about 1 foot (or more depending on your athletic level) * Important: tape the hoops on the floor if you work on a slippery floor *.
2- Place yourself in the first right hoop on your right foot. Keep your body straight and your abdominals tight.
3- Jump in the left hoop on your left side and land on your left foot. Keep balance.
4- Jump in the left hoop in front of you and land on you right foot. Keep balance.
5- Jump backward in the left hoop behind you and land on your left foot. Keep balance.
6- Jump in the right hoop beside you and land on your right foot. Keep balance.
7- Jump in the right hoop in front of you and land on your left foot. Keep balance.
8- Jump back to the right hoop behind you and land on your right foot. Keep balance.
9- From the starting position, repeat the pattern 6 to 8 times.
10- * As you jump and land from one hoop to another, it is important to keep your head positioned over your foot. This will control your speed and your body position. Start slowly to be sure that your are always in control. As you get better you can increase your speed of jump.

Also, as you get better and in control, and depending on your athletic level, you can get to a higher level by using different heights and styles of jumps (ie: getting on a lower stance before jumping, lifting the knees higher, having your hands behind your back or using hurdles) or by increasing the distance between the hoops.

This functional pattern is a great one to improve sport abilities.

By Sylvain Lemaire - All rights to Physigraphe