Over Hop 3 Around the Side


  • Start Position:
    • Stand on the floor beside the long side of a horizontally positioned step platform, facing toward one end of the platform.
    • Keep sufficient space around the platform for stepping across it and changing direction.
    • Use a stable platform at an appropriate height.
  • Description:
    • Over Hop 3 Around the Side is a step aerobics combination that begins with a step-over across the platform, followed by three single knee lifts. During the knee lifts, the participant gradually changes direction to travel around the platform and return toward the starting side. A final step-touch completes the combination, which may be repeated in the opposite direction to create a figure-eight pattern.
  • Sequence:
    1. Begin beside the platform and perform one step-over, traveling across the platform to the opposite side.
    2. Step onto the platform with the foot nearest the platform (inside foot), lifting the outside knee for the first knee lift.
    3. Lower the outside foot to the floor while keeping the inside foot on the platform.
    4. Lift the same outside knee a second time, gradually changing direction by briefly unweighting and repositioning the supporting foot. Return the outside foot to the floor.
    5. Lift the same outside knee a third time, continuing the turn toward the starting side of the platform. Reposition the supporting foot as needed without twisting the knee.
    6. Lower the outside foot to the floor and step down from the platform with the inside foot.
    7. Perform one step-up and touch, returning both feet to the floor to complete the combination.
    8. Repeat the combination in the opposite direction to create a figure-eight movement pattern.
  • Notes:
    • All three knee lifts are performed with the same outside leg. The inside foot remains on the platform during this portion of the combination.
    • The changes in direction occur during the knee lifts. Briefly unweight and reposition the supporting foot as needed rather than twisting the knee over a firmly planted foot.
    • An optional small hop may assist with repositioning during the turn, but should be attempted only by participants with adequate balance and coordination.
    • For a lower-impact variation, omit the hop and use smaller, controlled changes in direction. A low side kick may be substituted for a knee lift if it can be performed comfortably and with good balance.
    • Keep the entire supporting foot securely on the platform and avoid turning abruptly near its edges.
    • Practice the step-over and knee lifts separately before attempting the complete combination.
    • Precaution: Reduce the platform height or simplify the movement if balance becomes difficult. Maintain control during each step down and change in direction.