Start with the weight in the opposite hand to the foot on the ground. Keeping a neutral spine, stand on one foot and slowly kick back the other leg behind you. Let the weight lower until it is at 1/2 shin level and your back leg is almost horizontal behind you. Make sure you dont let your lower back round into flexion.
To return, bring the back leg into position next to the other and squat to stand up, instead of reversing the downward movement. This will mean you will get a rest period on the concentric phase and mostly only work in the eccentric phase.
Special Notes
Always put your put down at the bottom of the movement and don't return up on one leg or you won't get a rest period and thererfore won't achieve pure eccentric training.
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