How to Do
How to Do Hop Pattern (2-1-3)
Each hop pattern (2-1-3) should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this hop pattern (2-1-3).
Beginning
Beginning 2-1-3 Hop Pattern
1. Maintain good posture throughout the exercise with shoulder blades back and down, a tight belly, with the spine in a neutral position.
2. Begin with a thorough warm up before starting this exercise, this engages the sensory system.
Movement
2-1-3 Hop Pattern Movement
1. This exercise involves quick footwork movements using floor targets.
2. You must arrange the floor targets as shown in image 2, then 1, then 2, as you look forward.
3. The targets must be a comfortable stride length apart (and not any longer).
4. The idea is to stand on the 2 targets at the base of the floor targets.
5. Jump to the feet together position in the 1 middle target and feet apart forward position to the 2 top floor targets (as shown).
6. Either turn around 180° and perform the same pattern back again OR reverse the action and hop backwards through the targets for more of a challenge.
7. Pay close attention to the video link to see the dynamics of the pattern.
8. You can time yourself to see how many you can do in a given time.
Benefits
2-1-3 Hop Pattern Benefits
Increase your strength and power.
Develop Muscle.
Specific to sports.
Injury avoidance.
Enhance biomechanics.
Notes:
The test should be stopped if you notice any of the following: lazy foot patterning, loss of balance, the pain of any sort, rolling of ankles, dizziness, shortness of breath, and/or numbness in the arm or jaw.
Exercise Aliases
Hopping Exercise, Hop Exercises, Hops Exercise, Hopscotch Exercise.
