Front To Back Hop
Rep Range
Time Based
Hints
Initiate the movement by pushing off with the balls of your feet. This provides the needed force to hop forward and backward while also ensuring a light landing. Your arms and hands are not just passive participants; they help with balance. As you hop, coordinate the movement of your arms to provide stability and counterbalance. This becomes especially important if you start to feel off-center. Land softly by bending your knees slightly upon impact. This acts as a shock absorber, reducing stress on your joints. Always keep the core engaged. A tight core will not only protect your lower back but also help in maintaining your balance during the transitions between the forward and backward hops. Aim for consistent, rhythmic hops. This not only enhances the exercise's effectiveness but also ensures you're maintaining good form throughout.
Common Mistakes
Landing too hard or rigidly is a common error. Neglecting the slight knee bend upon landing can lead to unnecessary stress on the knees and ankles. Avoid leaning too far forward or backward, as this can result in a loss of balance and make the movement less effective. Aim to keep your torso upright throughout the exercise. Not using the arms effectively can be a pitfall. Remember, they play a vital role in helping you balance and should move in harmony with the rest of your body.
Breathing
Inhale as you prepare for the hop and exhale as you make the jump, either forward or backward. This rhythmic breathing helps provide oxygen to the muscles and keeps you in tune with the movement's rhythm.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae