Lateral Hops

Also known as: Side-to-Side Hops, Lateral Jumps

PlyometricExplosiveCardioBalanceWarm-up

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Body Part: Legs

Description

Hop a short distance from side to side with both feet together. Keep the hops low and use a slight knee bend to absorb each landing before reversing direction. This bodyweight drill trains quick lateral movement and coordination while the torso stays facing forward.

How to Perform

Stand with your feet together on clear floor.
Bend your knees slightly and keep your arms relaxed by your sides.
Push off both feet and hop a short distance to one side.
Land on both feet with a slight bend in the knees.
Hop back to the other side without turning your torso.
Continue with low, quick hops and controlled landings.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Keep the feet close together for a compact hop.
Land softly on both feet with your knees bent. Let your hips move back slightly to absorb the landing.
Use your arms naturally for balance, but avoid swinging them wildly to create momentum.
Use a similar hopping distance in both directions.
Use a firm, flat surface with reliable grip.