Alternate High Hop

The Alternate High Hop is a dynamic plyometric exercise that targets multiple muscle groups, primarily focusing on the lower body. This exercise not only helps to build strength and power but also enhances your coordination and agility. To perform the Alternate High Hop, you start in a standing position with your feet shoulder-width apart. Bend your knees slightly and engage your core for stability. From this position, explosively jump off the ground, driving your arms upward for additional momentum. As you jump, bring one knee up towards your chest while extending the opposite leg behind you. In mid-air, quickly switch the positions of your legs, bringing the extended leg forward and the knee of the other leg towards your chest. Land softly on the balls of your feet, absorbing the impact by bending your knees and using your leg muscles. Repeat this movement, alternating the legs with each jump. The Alternate High Hop can be incorporated into your cardio or lower body workouts, or used as a warm-up exercise to increase your heart rate and prep your muscles for more intense exercises. Remember to start with a low intensity and gradually increase the speed and height of your jumps as you become more comfortable with the movement. As with any plyometric exercise, it is crucial to maintain proper form and land softly to avoid unnecessary stress on your joints. Always listen to your body and modify the exercise if needed to prevent any discomfort or pain. Incorporate this power-packed exercise into your routine for an effective way to boost your lower body strength, explosiveness, and overall athletic performance.

Instructions

• Start by standing with your feet hip-width apart.
• Bend your knees slightly and prepare to jump.
• Jump off the ground explosively, driving your arms up towards the ceiling for momentum.
• While in mid-air, quickly bring one knee up towards your chest while extending the other leg straight out in front of you.
• Switch legs in the air, bringing the extended leg towards your chest and extending the other leg out.
• Continue alternating the position of your legs in a hopping motion.
• Land softly on the balls of your feet with slightly bent knees, maintaining balance.
• Repeat for the desired number of repetitions or as instructed.

Tips & Tricks

• Focus on explosive power and height during each hop.
• Engage your core muscles throughout the movement to maintain stability.
• Land softly and maintain good balance on each landing.
• Try to increase the height and distance of your hops over time to build up your leg strength.
• Keep your chest up and shoulders relaxed to maintain proper posture.
• Ensure you have a clear and open space to perform this exercise safely.
• Warm up before attempting this exercise to prepare your body for the explosive movements.
• Start with a lower number of reps and gradually increase as your strength improves.
• Pay attention to your breathing pattern, exhaling during the initial jump and inhaling during the landing.
• Listen to your body and take breaks as needed. It's important to avoid overexertion and injury.