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Exercise handout — move better, feel better.
Forward/Backward Hops
Quick hopping forward and backward over a line. Challenges sagittal plane foot reactivity and control.
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: tape line
Dosage
3
Sets
20
Reps / Time
60 sec
Rest
quick, continuous
Tempo
Step-by-Step Guide
Set up
- Stand behind a line (real or imaginary)
- Feet together or slightly apart
- Knees slightly bent
Step 1 of 5
Hop forward over the line
Step 2 of 5
Land softly on balls of feet
Step 3 of 5
Immediately hop backward over
Step 4 of 5
Continue hopping forward and back
Step 5 of 5
Keep movements quick and controlled
Breathing
- Breathe rhythmically
Form Cues
- Quick ground contact
- Land softly
- Keep body upright
- Small, controlled hops
Common Mistakes to Avoid
- Hopping too far
- Landing heavily
- Losing balance forward or back
- Pausing between hops
Safety Information
Only if passed return-to-impact criteria. Good for sport preparation.
Progressions
Single-leg, add lateral component, increase speed
Regressions
Smaller hops, slower pace
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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.