Ankle Hops
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Quadriceps, Core, Foot Intrinsics
Movement pattern
Ankle Rebound
Training goal
Reactive Strength
Sport
General Athletic Development, Sprinting
Overview
Purpose. Small, fast hops driven almost entirely by the ankle to build stiffness and short ground contact times.
How it fits the system. A beginner-level ankle rebound entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Single-Leg Hurdle Hop and Continuous Hurdle Hops.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Quadriceps, Core, Foot Intrinsics
Movement pattern
Ankle Rebound
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand tall with the feet hip-width apart and the knees almost straight.2. Hop up and down using the ankles only, keeping the knees quiet.3. Land on the balls of the feet and leave the ground again as quickly as possible.4. Keep the rhythm continuous and the contacts quiet.
Coaching Cues
- Keep the knees almost straight and let the ankles do the work.
- Stay on the balls of the feet the whole set.
- Short, quiet, springy contacts.
- Think 'hot ground' — get off it quickly.
Common Mistakes
- Bending the knees and turning it into a squat jump.
- Landing flat-footed and heavy.
- Chasing height instead of stiffness and rhythm.
- Holding tension in the shoulders and neck.
Progressions & Regressions
Progressions
Pogo hops, single-leg ankle hops, then hurdle hops.
Regressions
Reduce the height, hold a light support, or pause between repetitions.
When to Use It
When to use
In a warm-up, or as the first step into plyometric training.
When not to use
With acute Achilles, shin or foot pain.
Programming
3 to 4 sets of 10 to 20 contacts.
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