Side-to-Side Hops
Side-to-Side Hops is a plyometric exercise that improves balance, stability and explosiveness. The exercise targets the muscles in the legs, especially the calves, glutes and core muscles, while increasing the heart rate and providing a good cardio workout.
Correct Form and Technique
How to perform Side-to-Side Hops correctly:
- Starting position: Stand with your feet hip-width apart, knees slightly bent, and arms by your side for balance.
- Movement: Explosively jump sideways from left to right, landing softly on both feet with knees slightly bent. Repeat the movement quickly from side to side.
- Control: Focus on landing with control on your toes, and use your core muscles for stability throughout the exercise.
- Breathe: Exhale when you jump and inhale when you land.
Common Errors
To get the most out of your workout, avoid these common mistakes:
- Fast, uncontrolled jumps: Jump at a controlled pace to avoid injury, and land softly with bent knees to reduce stress on your joints.
- Lack of core stability: Engage your core muscles to prevent over-rotation or loss of balance.
Modifications and Variants
Try these variations to adapt the exercise to your level:
- Beginner level: Jump at a slower pace and a shorter distance between each jump.
- Advanced level: Increase the intensity by adding a weight or using a resistance band around the ankles for extra resistance.
Repetitions and Sets
Aim for 3 sets of 10-15 jumps on each side. Side-to-Side Hops are great for improving both explosiveness and conditioning.