Single Leg Ventral Hops

Exercise Instructions

Stand on your right leg and hop forward as far as you can, then immediately repeat to go back to your starting position.
Continue going forward and backward for a set number of repetitions or a set time period, then switch legs and repeat the motion. Hopping forward and back is one repetition.

Exercise Purpose

These are a functional plyometric jump that targets the butt, calves, quadriceps, hamstrings and hip flexors. They build strength and stability throughout the ankle complex, knee and hip joint. This is a must-have training tool for anyone involved in sports as it helps protect the ankles and knees by improving the body’s ability to regain and maintain balance. Ventral Hops also increase the speed in which an athlete can change directions while in motion. This is a particularly good conditioning move for soccer, football, basketball, rugby, lacrosse, and field hockey.


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