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Single Leg Hop Pattern (2-1-3)

STRENGTH

How to Do

How to Do Single Leg Hop Pattern (2-1-3)

Each single leg 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 single leg hop pattern (2-1-3).

Beginning

Beginning Single Leg Hop Pattern

1. Maintain good posture throughout the exercise with shoulder blades back and down, and a tight tummy.

2. Begin with a thorough warm up before starting this exercise, this engages the sensory system.

Movement

Single Leg Hop Pattern Movement

1. This exercise involves quick footwork movements using floor targets.

2. You must arrange the floor targets as shown - 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 start on one leg and perform jump patterns as shown on video.

5. Pay close attention to the video link to see the dynamics of the pattern.

6. You can time yourself to see how many you can do in a given time.

Benefits

Single Leg Hop Pattern Benefits

Single-leg box jumps develop explosive strength, which can help athletes perform better in swimming or sprinting exercises. Single-leg box jumps help with stability. The single-leg box jump is a unilateral exercise that engages more stabilizer muscles in the legs and core than a standard box jump.

Exercise Aliases

Hopping Exercise, Hop Exercises, How To Do the 2-1-3 Hop Pattern, Two One Three Hops, Hopscotch Exercise.

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