Lateral Line Hops
Quick Information
Category
Agility & Footwork
Difficulty
Beginner
Equipment
A Line or Low Cone
Primary muscle group
Calves, Ankles
Secondary muscle groups
Quadriceps, Gluteus Medius
Movement pattern
Low-Amplitude Lateral Hop
Training goal
Foot Quickness, Reactive Strength
Sport
General Athletic Development, Boxing, Tennis, Soccer
Overview
Purpose. Develop elastic ankle stiffness and fast, quiet ground contacts in the frontal plane.
How it fits the system. A beginner-level low-amplitude plyometric in the Agility & Footwork section, programmed to develop foot quickness and reactive strength. Related work in the library: Pogo Hops and Lateral Hurdle Hop.
Primary muscles
Calves, Ankles
Secondary muscles
Quadriceps, Gluteus Medius
Movement pattern
Low-Amplitude Lateral Hop
Equipment
A Line or Low Cone
Difficulty
Beginner
How to Perform
- Stand beside a line or low cone with feet together and knees soft.
- Hop side to side over the line as fast as possible on the balls of the feet.
- Keep contacts short and quiet; the ankles do the work, not the knees.
- Work in short timed bursts, resting fully between sets.
Coaching Cues
- Hot floor — minimum time on the ground.
- Stiff ankles, tall posture, arms relaxed.
- Small hops beat big hops; speed is the goal.
Common Mistakes
- Sinking into deep knee bend and turning it into a squat jump.
- Landing flat-footed on the heels.
- Chasing set length until contacts get slow and loud.
Progressions & Regressions
No items found.
Progressions
Single-leg line hops, then forward-back-lateral combinations, then a low hurdle.
Regressions
Slow the rhythm, or step over the line instead of hopping.
When to Use It
When to use
In warm-ups and early plyometric blocks, two to three times weekly.
When not to use
With acute ankle or Achilles irritation.
Programming
3 to 5 bursts of 10 to 15 seconds with at least 45 seconds of rest.
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