30/11/2025
A perfect progression to build explosiveness, ankle stiffness, and better ground contact!
1️⃣ Splits Ankle Hops
Small, quick hops with one foot slightly in front of the other.
Purpose: improve balance, coordination, and forward–backward stability during running.
2️⃣ Ankle Hops
Basic quick rebounding jumps using only the ankles.
Purpose: develop ankle stiffness, calf elasticity, and fast ground contact.
3️⃣ Single-Leg Ankle Hops
Hops on one foot, minimal knee bend, quick contacts.
Purpose: build unilateral strength, balance, and Achilles tendon resilience.
4️⃣ Side-to-Side Hops
Both feet hop gently from left to right.
Purpose: improve lateral stability, strengthen ankles in different directions, reduce injury risk.
5️⃣ Single-Leg Lateral Hops
Same as side-to-side, but on one foot.
Purpose: advanced stability and control, teaches the foot and ankle to stay strong in lateral forces (important for trail, turns, and sprinting).
Try to do 2–3 sets of each drill
10–20 seconds or 15–20 reps
