What This Exercise Does
Lateral hops train your knee to handle side-to-side forces - a common mechanism of ACL injury. This plyometric exercise prepares you for cutting, pivoting, and sport-specific movements.
- Frontal plane control: Trains knee stability during lateral movement
- Power development: Builds explosive strength for sport activities
- Landing mechanics: Reinforces safe landing patterns
- Confidence building: Prepares mind and body for side-to-side activities
Step-by-Step Instructions
Start Position
Stand on your surgical leg with knee slightly bent. Arms can be at your sides or in front for balance. Create a line on the ground or use tape as a target.
Hop Sideways
Push off explosively and hop laterally over the line or tape. Start with a small distance (6-12 inches) and progress as confidence builds.
Stick the Landing
Land softly on the same leg with your knee bent and tracking over your toes. Don't let your knee collapse inward. Hold the landing for 2 seconds initially.
Pro Tip
Quality over quantity! Each landing should be controlled. If your knee caves in or you can't stabilize, the hop is too far or too fast.
Hop Back
Once stabilized, hop back to the starting position with the same focus on landing mechanics.
Progress the Challenge
As you improve, reduce the stabilization hold, increase hop distance, and add continuous hopping (without pausing). Always maintain form.
Progressions
- Level 1: Single hop with 2-second hold (6-12 inches)
- Level 2: Single hop with immediate return (stick and go)
- Level 3: Continuous side-to-side hops (8-10 reps)
- Level 4: Increase distance (12-18 inches)
- Level 5: Add speed/tempo while maintaining form