The ability to jump high and far comes in handy with sports like football and basketball. If you are a participant of these sports, or if you just simply want to improve your hops, you can do so by performing plyometric exercises. These types of exercises are characterized by fast, explosive motions that are specific to the action you would see in a game.
Leaping Lunges
Leaping lunges are performed with your feet in a staggered position. To do these, step forward with your right foot, lower your body toward the ground and stop when your right knee bends to a 90-degree angle. Your left knee should be an inch above the floor at this point. While keeping your core tight and back straight, leap in the air as high as possible. As you are in the air, quickly shift your leg position so your left leg is now forward. Upon landing, lower yourself back down, leap again and shift your leg position. Continue to jump and switch for a set of 12 reps.
Box Jumps
Box jumps can be done on a weight bench or aerobic steps that are stacked up approximately 24 inches high. To do these, stand behind the steps with your feet shoulder-width apart. After tightening your core, lower yourself into a squat position and leap in the air onto the steps. Once you land, step down and repeat. When you first start doing this exercise, stand about two feet away. When you adapt, progressively start your jumping point further from the steps.
Bounding
Bounding is an exercise that is done while in motion. To do this, start jogging at a comfortable pace. After you get into a flow, leap off of your right foot as far forward as possible and land on your left foot. As soon as your foot touches down, leap off it and land on your right foot. Continue alternating each leaping foot.
Tuck Jumps
Tuck jumps are performed with your feet shoulder-width apart and your hands crossed in front of your chest or at your sides. To execute the exercise, bend your knees slightly, jump in the air as high and forward as possible and tuck your knees into your chest. After landing, immediately jump forward again, repeating the same motion with your knees.
Stair Hops
As the name implies, stair hops are done with a set of steps. To begin this exercise, stand on the floor at the bottom of the steps with your feet shoulder-width apart. After lowering yourself into a squat position, leap up onto the second step and continue to hop up every two steps until you get to the top. Once you get there, jog back down and repeat. After you can hop two steps with relative ease, hop three steps at a time. Continue to increase the amount of steps you can hop as your leaping ability improves.
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