How to Do
How to Do Side to Side Hops With Bench or Exercise Ball
The side to side hops with bench or exercise ball should begin with a 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 side to side hops with a bench or exercise ball.
Beginning
Beginning Lateral Hops
Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Lateral Hops Movement
1. Begin this drill by placing your hands on the stability ball, chest over the ball.
2. With some weight on your arms, squat down and explosively jump sideways.
3. Land on the toes, then the heels.
4. Repeat to the other side.
5. Watch for an even foot position on landing (footprint consistency), and good alignment in the lower body.
Benefits
Lateral Hops Benefits
Lateral Jumps improve torso-leg coordination and aid with the stabilization of the hip, knee, and foot joints. While we alternate from one foot to the other, this exercise also improves agility and weight transfer.
Exercise Aliases
Stability Ball Hops, Swiss Ball Hops, How To Do Side to Side Hops.
