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Hops can be either long or short response. Short response hops are
performed quickly, one after the other. Long Response Hops are performed in the same fashion as Short Response
Hops. The difference is noted in the loading time between jumps.
Long Response Jumps allow for more controlled eccentric loading between jumps.
| Exercise |
Intensity |
Direction |
Movement |
Volume |
| Double Leg Zig-Zag Hop |
Medium |
Diagonal |
Place cones 17" - 20" apart in a zig-zag pattern.
Jump over the cone diagonally while pulling legs to chest, immediately
change direction and jump over next cone. |
10 reps |
| Single Leg Zig-Zag Hop |
Medium |
Diagonal |
Same as above, using only one leg. |
10 reps each leg |
| Double Leg Hop |
Medium |
Horizontal |
Begin in athletic position, jump up & out, try to reach
maximal distance and some height. Flex knees and bring slightly under
buttock, land and repeat. |
10 reps or 30 meters |
| Single Leg Hop |
High |
Vertical and Horizontal |
Stand on one leg. Jump up & out, try to reach maximal
distance and some height. Flex knee and bring slightly under buttock, land
and immediately repeat. |
10 reps each leg |
| Double & Single Leg Speed Hop |
High |
Horizontal |
From athletic position, jump up & out, try to reach
maximal distance and some height. Flex knees and bring slightly under
buttock, land and immediately repeat. Perform one or two legged. Foot
contact time should be minimal. |
10 reps (10 reps per leg) |
Double or Single Leg Zig-Zag Hop
Double Leg Hop & Speed Hop
Single Leg Hop
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Short Response Hops