Lateral Hopping Progression

Lateral hops are a great way to work on single limb stance stability and lower limb power. Dr. Nicole Surdyka shows two variations of single leg hop and double leg land, plus double leg hip and single leg landing. Need help returning to running or sport? Contact us!

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LATERAL HOPPING PROGRESSION —————— Whenever I begin to program hopping in, I generally start with double leg hopping and then progress to single leg. There are a few other considerations though... . If you are looking to train the load absorption and deceleration, then try hopping off both legs and landing on a single leg. . Alternatively, if you want to train more single leg power production, hop off one leg and land on both. . These 2-to-1 and 1-to-2 hops are great ways to focus on either the landing/deceleration or the force production aspect without being compromised by a lack of the other. It’s a great “in-between” activity when you need more of a challenge than simply double leg hopping, but maybe aren’t quite ready for single leg hopping yet.

A post shared by Nicole Surdyka PT, DPT, CSCS (@dr.nicolept) on Jul 13, 2019 at 8:24pm PDT