This weeks body-weight exercise is a great functional training exercise that works your neuro-muscular coordination, and your cardiorespiratory systems. It is also plyometric, meaning it will increase your explosive power.
The multi-planar hop with stabilization is an intermediate exercise that is ideal to build up lower body strength, balance, and coordination. This exercise is not recommended for beginners, as it utilizes coordinative hopping in the frontal, sagittal, and transverse planes, which may be too stressful to the joints. An alternative could be to walk these movements instead of hopping (not shown in the video).
Important notes: Because you will be hopping, its important to warm up your legs and feet before starting. 1-2 sets of air squats for one minute followed by 1-2 sets of heel raises for one minute are a good way to warm up. Additionally, use athletic shoes with a thick heel if you don't a thick mat (1 1/2 inches) to perform the hops on.
How to Perform:
Begin with your legs about hip width apart, toes pointed forward, knees slightly bent, and back slightly arched (maintain a lordotic curve in your lower back throughout the exercise).
For the frontal plane, hop laterally out to the side, then hop back to the original position. This constitutes one repetition, complete for the required number of repetitions.
For the sagittal plane, hop to the front, then hop back to the original position. This constitutes one repetition, complete for the required number of repetitions.
For the transverse plane, hop out 90 degrees, then hop back to the original position. This constitutes one repetition, complete for the required number of repetitions. On this plane you will need to complete both sides, so in effect, you will be performing two sets on this plane.
Important: Keep your knees slightly bent throughout the exercise, and land softly. Also, make sure both feet jump up, and land down at the same time.
Sets, Reps, and Rest:
Perform 1 set 10 reps hopping in the frontal plane, and take a one minute rest (or more).
Then, perform one set of 10 hops on the sagittal plane, and take a one minute rest (or more).
Finally, complete one set of 10 hops on the transverse plane, and take a one minute rest (or more). On the transverse plane you will need to complete both sides, so in effect, you will be performing two sets on this plane.
Reminder: One repetition consists of hopping in the direction, AND hopping back to the original position.
As you become more advanced, perform the above circuit of exercises for two and three circuits. Rest 1-2 minutes between circuits.
Join me in the video below to do this fun exercise together.
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Until next time, Stay Safe!
Lawrence Castanon
Author, The Short Fight
Multi-planar Hop with Stabilization