Multiplanar Side Hops

STRENGTH

How to Do

How to Do Multiplanar Side Hops

The multiplanar side hops should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the multiplanar side hops.

Beginning

Beginning Multiplanar Side Hops

1. Balance on one leg with hands on hips and knee slightly flexed.  

2. Keep belly drawn in and head in a neutral position.

Movement

Multiplanar Side Hops Movement

1. Hop laterally to the opposite leg, stabilize the landing for 2-4 seconds, and then move in reverse direction to starting position and stabilize, keeping knee over 2nd & 3rd toe.

2. Utilize the same format to move from right to left and up to down, by hopping from one leg to the other in a forward and turning manner.

Benefits

Multiplanar Side Hops Benefits

Single-leg box jumps develop explosive strength, which can help athletes improve their athleticism when swimming or sprinting. Single-leg box jumps help with stability. A unilateral exercise, the single-leg box leap engages the stabilizer muscles in your legs and core more than a regular box jump.

AS FEATURED IN

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