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Exercise handout — move better, feel better.
Line Hops (Two Legs)
Jump back and forth over a line with both feet. Entry-level plyometric exercise to prepare ankles for impact.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Rope on floor, Crack in pavement
Dosage
4
Sets
20 sec
Reps / Time
60 sec
Rest
15-30 seconds per set
Tempo
Step-by-Step Guide
Set up
- Use tape line or floor marking
- Stand with both feet on one side of line
- Slight bend in knees
Step 1 of 4
Jump sideways over the line
Step 2 of 4
Land softly on both feet
Step 3 of 4
Immediately jump back over
Step 4 of 4
Continue bouncing side to side
Breathing
- Quick breaths - don't hold breath
Form Cues
- Stay on balls of feet
- Land softly - quiet landings
- Keep jumps small and quick
- Minimize ground contact time
Common Mistakes to Avoid
- Landing on heels
- Jumping too high (wasted energy)
- Loud/hard landings
- Stopping between jumps
Safety Information
Requires strength milestones before starting (15+ single-leg calf raises). Stop if pain.
Progressions
Forward/back pattern, faster pace, single leg
Regressions
Slower pace, smaller jumps, rest between jumps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.