Depth Drop to Lateral Hop

Instructions

1. Stand on a low box or step.

2. Step off the box on one leg. Do not jump upward first.

3. Land on that same leg.

4. Bend the knee and hip slightly to absorb the landing.

5. Once stable, push off that leg and hop laterally to the side.

6. Land softly from the lateral hop, usually on the same leg unless your program says otherwise.

7. Bend the knee slightly again to absorb the force.

8. Reset and repeat.

Common Compensations

• Do not jump upward off the box before the drop.

• Do not let the knee cave inward.

• Do not let the hip drop excessively.

• Do not land stiff-legged.

• Do not rush into the lateral hop before you are stable.

• Do not hop so far that you lose form.

Extra Info

• You should feel your glutes, quad, calf, and ankle stabilizers working.

• You should feel a controlled single-leg landing followed by a balanced side push.

• You should not feel sharp pain in the ankle, knee, hip, or back.