A very intense series of hops. No arm hops help to increase explosiveness within calf and hip flexor muscles.
Description:
Place hands on head
Begin by jumping up and lifting legs upward
Lift legs up until they touch chest, explode legs downwards until legs touch the ground.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpyAZcYnsepqU6mk2W4fnvix_Ehv-tF_k9JTxoYyC7YUCePI1MVznPkd-FKX_hB7gzOf_oFJRaLw1ZJgaXzFJKn8hHu3xBtlEdceP403uJclVZWJ0Hs4_pmzT6XV5L8BrsCXyDBZUEFSuW/s320/vertical1.gif)
Laundry Jump
Enhances the explosiveness of lateral movements, especially cutting ability and high velocity change of directions.
Description:
Begin by using a cone, paper bag, or some other break-away object at and elevated level 8 to 24 inches high
Jump laterally over object
Strive to jump as high and far as you can back and forth over object
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaGtciJk7zKkxkllfwAWeVehLhe8mQHgOLnURnZanL5Po5sLb9nY4srpVD3EdMgrzjo5oJ9_RDbt_vXc2loNjrn8XjtqKMFTEvau8df-J7lQrKeVDV_dAevCxBEJJS2vcG8MUgVVCWPObu/s320/vertical2.gif)
Split Leg Hop
Helps to improve single leg explosiveness.
Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body's muscles explosively.
Description:
Split leg hop is a simple bounding exercise that uses an exaggerated motion
When landing have leg in near 90 degree angle
Strive for maximum distance and height
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggWx0kDdEwdcDKR4UszRubRtVyw4-l07I9hjJAT-PXc3Hw-EQwY4HiKX-2VL9z4UC4Gl5Uw9e9mQmkRDCkm_icsHC64R_eUvErqZhDQzoZA7sZEYk4J_sa2NMsG6T4dFLA2B1aJQHQpSFm/s320/vertical3.gif)
Double Leg Hop
Similar to single leg hop but less stress is placed upon body.
Description:
Use illustrations for reference on how to do double leg hop
Strive for maximum distance when doing this exercise
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OcWIgirQVMUwiz3iQo7a8f61ZqZBKKz62QyDbd-502M6c_98djC1R-ALMsxLCpJo_hW3kEQGS0G00ozqUgZKZuX3N4jgP9MIdmZ9MfORz61cEX1ksmIEOEgEKqiEhibKRe4u7PfpoJOA/s320/vertical4.gif)
Single-Leg Bounding
Somewhat similar to the split leg hop, but emphasizes horizontal jumping / acceleration to a greater extent.
Description:
Simply an exercise that consists of multiple long jumps
Strive for maximum distance and explosiveness
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX3OQwEujLtKdbRS68nEI8ipnaYLKDPCak9g7_Z6dEqo4hKrHEaq3FBsUWG8p_GSIpi8GlStEDCrt2gXAeNmghuXcZM9ZQh3P-_vOMBDc47rZwd_wqcvzOoyEaflUZ45RBEY5gGjybVt1Y/s320/vertical5.gif)
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