Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
CALVES
Forward Line Hops
Forward line hops are a quick plyometric drill where you jump back and forth over a line on the floor. The rapid rebounds build spring in the calves and lower legs while training coordination and speed. A simple, no-equipment way to develop explosive footwork.
How to do it
- 1
Stand just behind a line with knees bent and weight on the balls of your feet.
- 2
Brace your core, keep your back straight and look ahead.
- 3
Push off the balls of your feet to hop forward over the line.
- 4
Land softly on the balls of your feet with knees slightly bent.
- 5
Immediately spring back over the line in the other direction.
- 6
Keep a quick, light rhythm for the set.
Don't just watch — do it
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