Ventral Hops




Equipment Needed:

No Equipment

Workout type:

Balance/Agility, Cardiovascular, Plyometric, Strength Training, Toning

Body focus:


Stand with both feet together and hop forward as far as you can, then immediately repeat to land back to your starting position. Continue hopping forward and backward for a set number of repetitions or a set time period. Forward and back is one repetition.

Purpose of the exercise

These are a functional plyometric exercise 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. This move also increases the speed in which an athlete can change directions while in motion. This is a particularly good conditioning option for soccer, football, basketball, rugby, lacrosse, and field hockey. For a harder version, do the Single Leg Ventral Hops.


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