two foot hip twist ankle hop
The two foot hip-twist ankle hop is an exercise that is specific for particular sports such as downhill skiing. It strengthens the leg and ankle muscles that are so often used in skiing. This exercise will work to improve sensitivity and coordination for when you are on the slopes. The target muscle groups for this exercise are the ankle stabilizers, quadriceps and core stabilizers. As always a warm-up should be done prior to plyometric exercises to prevent injury. The suggested exercise amount is: 4 sets, 12-15 repetitions (reps).
Difficulty Rating: 
Equipment: None
Process
Starting Position: Stand with feet shoulder width apart with body in upright position and slight bend in the knees.
Action: Hop up and move hips in a twisting motion while turning the legs in a 180-degree arc. The next hop should turn the legs and return to the starting position. Repeat the process, turning the legs from side to side with each hop. The upper body does not change position; only the hips and legs should be moving in this exercise.
Target Muscle Groups: Ankle stabilizers, quadriceps and core stabilizers
