Medicine ball lateral hop: how to do it and what it works

Reactive side-to-side hop over a ball with a low landing.

Image: start and end of the movement.

How to do it

Repeated lateral hops over a medicine ball that build coordination, frontal-plane hip control and reactive landing.

Form. Use a fixed, low ball, take off with both feet or with the indicated pattern and land softly before crossing again.

Common mistake. Attempting an excessive height, landing with the knees inward, using a ball that rolls, or practicing near obstacles.

Quadriceps, Gluteus medius · Medicine ball

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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