Designed to recruit the proprioceptive control mechanisms that support dynamic and reactive landing mechanics.
6 movements
5 min target
Bodyweight only
WORKOUT PROGRESS
0 / 6 complete
01
Lateral Hops
BW × 20 reps
ACTUAL SOURCE DEMO
KEY COACHING CUES
Small lateral hops in each direction
Keep core locked, legs together
Bend knees to absorb force
FULL DIRECTIONS +
Stand tall with your feet together and arms bent at your sides. Lock the core, pull the shoulders back, and relax the neck.
Hop laterally a short distance while keeping both legs together. Land softly with the knees bent to absorb force.
Immediately jump back in the opposite direction. Continue alternating side to side until the reps are complete.
02
Single-Leg Lateral Hops
BW × 10 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Small lateral hops in each direction
Reps are per leg in each direction
Keep core locked, legs together
Bend knees to absorb force
FULL DIRECTIONS +
Stand tall, balanced on one leg with your arms bent at your sides. Lock the core, pull the shoulders back, and relax the neck.
On one foot, hop to one side and land softly with the knee bent to absorb force.
Immediately hop back in the other direction. Continue alternating until all reps are complete, then repeat on the opposite leg.
03
90-Degree Jump and Land
BW × 3 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Push hips back, bend knees to load
Triple extension through ankles/knees/hips
Rotate 90 degrees in air, land softly with knees bent
Throw arms upward as you jump
Alternate jumps in both directions until reps are complete
FULL DIRECTIONS +
Stand with feet about shoulder-width apart. Push the hips back to load the hips and hamstrings, bend the knees, and bring both arms behind the hips.
Explosively extend through the ankles, knees, and hips while swinging the arms upward and rotating the body 90 degrees in the air.
Land softly with the knees bent. Reset your form and repeat in the opposite direction, alternating until the reps are complete.
04
90-Degree Jump to Single-Leg Land
BW × 3 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Push hips back, bend knees to load
Rotate 90 degrees in air, land softly on one leg with knees bent
When rotating right, land on right leg — when rotating left, land on left leg
Throw arms upward as you jump
Alternate jumps in both directions until reps are complete
FULL DIRECTIONS +
Start with the feet about shoulder-width apart. Push the hips back to load the hips and hamstrings and prepare to jump.
Explosively extend through the ankles, knees, and hips while rotating 90 degrees in the air.
Land softly on one leg with the knee slightly bent. Land on the right leg when rotating right and the left leg when rotating left. Stabilize before resetting for the next rep.
05
180-Degree Jump and Land
BW × 3 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Push hips back, bend knees to load
Triple extension through ankles/knees/hips
Rotate 180 degrees in air, land softly with knees bent
Throw arms upward as you jump
Alternate jumps in both directions until reps are complete
FULL DIRECTIONS +
Stand with feet about shoulder-width apart and load the hips by pushing them back and bending the knees.
Explosively extend through the ankles, knees, and hips while swinging the arms upward and rotating 180 degrees in the air.
Land softly with the knees bent, regain control, and repeat while alternating rotation direction.
06
180-Degree Jump to Single-Leg Land
BW × 3 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Push hips back, bend knees to load
Rotate 180 degrees in air, land softly on one leg with knees bent
When rotating right, land on right leg — when rotating left, land on left leg
Throw arms upward as you jump
Alternate jumps in both directions until reps are complete
FULL DIRECTIONS +
Stand with the feet about shoulder-width apart, load the hips, and prepare to jump.
Explosively extend through the ankles, knees, and hips while rotating 180 degrees in the air.
Land softly on one leg with the knee slightly bent. Match the landing leg to the direction of rotation, stabilize the landing, then reset for the next rep.