Zigzag Hops
Description
The zigzag hops are plyometric hops performed in a zigzag pattern across the floor or between cones. Hopping diagonally side to side, you build lateral power, ankle stability, and cardio. The drill is a strong choice for athletic conditioning and lower body plyometric training.
Muscle Group
Equipment Required
Zigzag Hops Instructions
- Place markers or imagine a zigzag line on the floor.
- Stand on one side of the zigzag line.
- Stay on the balls of your feet, soft bend in the knees.
- Brace your core and pull your shoulders back.
- Hop diagonally forward to the other side of the line.
- Land softly on both feet.
- Immediately hop diagonally to the other side.
- Continue zigzag hopping forward through the pattern.
Zigzag Hops Form & Visual
Zigzag Hops Benefits
- Builds lateral power
- Strong plyometric drill
- Improves ankle stability
- Develops cardio
- Useful for athletic training
- No equipment required
Zigzag Hops Muscles Worked
- Quadriceps
- Gluteus maximus
- Gastrocnemius
- Adductors
Zigzag Hops Variations & Alternatives
- Skater Jump
- Side Hop
- Plyo Box Hop
- Lateral Bound
