HOW: Get set up in a standing position balancing on one leg with your hands on a wall in front of you for support. Begin the exercise by bouncing up and down on one foot on the balls of your foot and repeating as if you were single leg jump roping/hopping in place.
FEEL: You should focus on maintaining a rigid/stiff foot/ankle as well as your leg, think of this exercise like you're bouncing on a pogo stick. You want to keep your leg and ankle stiff so that you 'bounce' like you're bouncing on a stiff spring.
COMPENSATION: Do not let your knee excessively bend or your heel touch the ground, stay stiff and bounce on the balls of your feet.
