Squat Hops

Squat Hops

Squat hops is a great exercise for developing strength, explosiveness and speed of jumps. This drill will work to increase performance in sports such as football, track and field and figure skating. Squat hops engages the quadriceps, calves, and hip flexors. As always a warm up should be done before performing plyometric exercises to prevent injury. The suggested exercise amount is 4 sets, 10-12 reps with 1-2 minutes between sets.

Difficulty: Rating:

Equipment: None

Process
Starting Position: Stand with feet shoulder width apart

Action: Squat down and jump forward as far as possible. Immediately landing, jump forward again. Use quick double arm swings to power up and maximize the height of jumps and aim to keep landings short. Jump in multiples of 3-5 jumps.

Target Muscle Groups: Quadriceps, calves, and hip flexors