Side-to-Side Hops
Side-to-Side Hops is a dynamic exercise that improves your lateral movement, balance and cardiovascular endurance. This plyometric exercise primarily engages the calf muscles and legs, making it ideal for increasing explosiveness and flexibility.
Correct Execution of Side-to-Side Hops
Follow these steps to perform the exercise correctly:
- Stand upright with your feet hip-width apart and your arms at your sides.
- Bend your knees slightly to prepare for a jump.
- Jump explosively to the right, landing softly on both feet with knees slightly bent.
- Without pausing, immediately jump to the left and repeat the movement.
- Continue to switch sides in a steady rhythm while maintaining a stable core and controlled breathing.
Common Mistakes to Avoid
To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:
- Stiff knees: Keep knees slightly bent during landings to absorb shock and reduce stress on joints.
- Lack of core stabilization: Engages the core throughout the movement to maintain balance and proper posture.
- Uneven rhythm: Focus on a smooth and controlled movement rather than speed to ensure proper form.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Perform smaller jumps with shorter distance and lower intensity to build basic strength and balance.
- Advanced: Increase the distance between jumps or add a squat between each jump to increase the intensity and challenge.
Number of Repetitions and Sets
Aim for 3 sets of 15-20 repetitions (each jump to the right and left counts as one repetition). To build muscle strength and cardiovascular endurance, perform the exercise 2-3 times a week.
Breathing
Maintain even and controlled breathing throughout the exercise to support stability and rhythm.
Video Demonstration
Watch this video for a visual guide to properly performing Side-to-Side Hops: