Uphill Hops on a Soft Surface

Description

Stand on one leg at the bottom of an uphill trail with a soft surface, dirt or loose gravel, with the knee of your supporting leg slightly bent and your trunk engaged. Perform a series of consecutive hops on that same leg, progressing up the trail: push explosively through your forefoot, then land on the same foot, absorbing with your ankle and then your knee. The soft ground absorbs part of the energy: push more decisively and actively stabilize your ankle at each foot strike, with your foot staying in line. Keep your knee aligned with your toes, your pelvis level, and your torso slightly leaning forward, and use your arms to pace the push-off. Perform the requested number of hops on each side, as instructed by your physical therapist.

Settings

Equipment

No Equipment

Positions

Stand Up

Muscle groups

Plantar flexorsKnee extensorsHip extensorsFoot arch stabilizers

Difficulty

Difficult

Movement

Extension

Contraction mode

Plyometric