Feet & ankles / Intermediate / Compound (multi-joint)

Multi-Directional Ankle Hops

Quick, low hops forward and back and side to side, driven mostly by the ankles: stiff, springy feet for running and court sports.

At a glance

Primary

Calves

Secondary

Outer shins (peroneals), Feet (arch & toes), Shins (tibialis)

Equipment

Bodyweight

Movement pattern

Jump / plyometric, Ankle push-off (plantar flexion)

Level

Intermediate

Type

Feet & ankles, Compound (multi-joint), Balance / unstable, Explosive

How to do it

1. Stand tall with your feet hip-width apart and the knees almost straight.
2. Hop forward and back over a line using only the ankles, landing on the balls of the feet.
3. Then hop side to side, then around a small square.
4. Do 15–20 seconds in each direction. Progress to one leg.

Tips

• Short ground contacts and quiet landings.
• The heels stay just off the floor; don't sink into the knees.

Common mistakes

• ✗ Landing on the heels or sinking into the knees.

  Why it hurts: The landing goes through the heel and knee instead of the springy calf and Achilles, which loses the point of the drill and jars the knees.

  ✓ Instead: Stay on the balls of the feet with the knees almost straight, and keep the hops low and quick.

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