Exercise Database

Lateral Hops

Course: PHRE 3045 – Sports Injuries Movement Pattern: Lower Body Target: Gluteals Synergist(s):
Exercise ID: 34827
Regressions: Progressions:

Equipment: Body Weight
Description:
  1. Set up agility ladder or tape a cross on the floor
  2. While engaging core, hip/knee/foot/ankle stabilizers gently hope back and forth laterally and forward to backward
  3. Focus on landing with a neutral secure postures
  4. Try to absorb the landing by engaging muscles with proper muscle activation timing (do not slap the foot downwards)
  5. Regress by jumping lower.  Progress by jumping higher.  No need to add weight/load unless sport demands it.
Common Error(s): Foot/ankle collapse | Valgus knees | Inappropriate momentum
Spotting: Instability training


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