180 Degree Turn Hops

180 Degree Turn Hops

180 degree turn hops is not only a great exercise to increase strength of jumps but also for injury prevention. This exercise combines jumping and rotation movements that are commonly done in various sports settings like in soccer, basketball and volleyball. Landing from jumps especially after twisting/rotation movements poses risks for injury if muscles are not strong and proper landing techniques are not practiced. By simulating game play movements, athletes will be able to improve the utilization of support musculature of the knee as well as build strength of leg muscles when landing. This exercise engages various muscles of the leg for jumping and landing including the quadriceps, calves and glutes (butt). The core muscles are engaged during the turning movement in the air including the obliques, abdominal muscles, and back muscles. As always a warm up should be done before performing plyometric exercises to prevent injury. The suggested exercise amount is 4 sets, 3-5 sets of the 4-6 cone series. 10-20 seconds rest between reps and 1-2 minutes between sets.

Difficulty: Rating:

Equipment: A line of 4-6 cones spaced 2-3 feet apart

Process
Starting Position: Stand parallel to the line of cones with your feet aligned with the first cone.

Action: While in the air, turn 180 degrees and land facing the opposite direction that you jumped from. Continue to jump and turn 180 degrees in the air down the line of cones.

Target Muscle Groups: Quadriceps, calves, glutes (butt), obliques, abdominal muscles and back muscles.