Plyometrics: Hopping with Direction Changes {Unilateral}
Option 1: Lateral Hopping
Instructions
Set up two points on the ground roughly 30cm apart.
Begin in the middle of the two marks.
Hop on one leg over one of the points, then back over the other point.
Try not to land on the points, make sure you jump all the way over.
Repeat as many times as your Physiotherapist has prescribed.
Option 2: Direction Changes
Instructions
Set up two points on the ground, roughly 30cm apart.
Begin standing 30cm behind one the points.
Hop forwards to the point in front of you, then hop sideways over the other point.
Repeat this going in the opposite direction.
Repeat as many times as your Physiotherapist has prescribed.
Option 3: Quadrant
Instructions
Set up 4 points as seen in the below video. Each point should be 30-50cm from the centre.
Begin in the centre of the 4 points.
Start by hopping forwards over the point in front of you, and then back to the middle.
Continue in a clockwise direction, jumping over each point until you are back to the start.
Repeat as many times as your Physiotherapist has prescribed.
Precautions
Plyometric exercises are high load on joints and tendons, make sure to do a proper warmup before starting, and get clearance from your Physiotherapist before beginning plyometric training.
These are high level plyometrics, make sure you are comfortable hopping on one leg before beginning these.
Allow sufficient time for the body to recover after plyometric training (48-72 hours).
