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LINEAR BOUND -
COUNTERMOVEMENT TO STABILIZE
LATERAL BOUND -
COUNTERMOVEMENT TO STABILIZE
EXERCISE STEPS:
STEP 1 – Stand tall on one leg with your feet hip
width apart and your elbows bent 90
degrees with the HOPZ Pro to your vest
and both ankles and feet.
STEP 2 – Dip down slightly at the hip and knee and
pull your elbows behind you.
STEP 3 – Immediately bound forward, generating
force by driving your arms toward the sky
and pushing off the ground.
STEP 4 – Land softly on your opposite leg by
absorbing the impact with your hip.
STEP 5 – Hold for 2 to 3 seconds, then stand.
STEP 6 – Repeat on the opposite leg.
STEP 7 – Continue alternating to complete the set.
TRAINING TIP:
Bound as high and far as possible while aiming to
stick the landing.
FEEL IT:
Working your hips and legs.
EXERCISE STEPS:
STEP 1 – Stand with your hips and knees slightly
bent with the HOPZ Pro to your vest and
both ankles and feet.
STEP 2 – Generating force with your arms, bound to
one side by extending the hip, knee, and
ankle of one leg.
STEP 3 – Land softly on your leg by absorbing
the impact with your hip and hold for 3
seconds. Keeping the other foot slightly off
the ground.
STEP 4 – Repeat the movement in the opposite
direction, landing your opposite leg.
STEP 5 – Continue alternating to complete the set.
TRAINING TIP:
Bound as high and far as possible while aiming to
stick the landing.
FEEL IT:
Working your hips and legs.
LATERAL BOUND -
QUICK TO STABILIZE
EXERCISE STEPS:
STEP 1 – Stand with your hips and knees slightly
bent with the HOPZ Pro to your vest and
both ankles and feet.
STEP 2 – Generating force with your arms, bound to
one side by extending the hip, knee, and
ankle of one leg.
STEP 3 – Land softly on your leg by absorbing the
impact with your hip, without pausing
bound in the opposite direction.
STEP 4 – Land softly on your other leg and hold for
3 seconds. Keeping the other foot slightly
off the ground.
STEP 5 – Complete the set stabilizing on one side.
before repeating on the other side.
TRAINING TIP:
Bound as high and far as possible while aiming to
stick the landing.
FEEL IT:
Working your hips and legs.
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HOPZ
™
PRO:
BOUNDS
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HOPZ
™
PRO:
JUMPS continued
BROAD JUMP
EXERCISE STEPS:
STEP 1 – Stand with your feet slightly wider
than shoulder width apart with the
HOPZ Pro to your vest and both
ankles and feet.
STEP 2 – Cock your elbows behind you.
Dip your hips back and down, and
quickly
jump out in front of you.
STEP 3 – Upon landing, stabilize with your
hips back, knees bent, and arms
behind your torso.
STEP 4 – Stand and repeat the movement.
STEP 5 – Continue for the full set.
TRAINING TIP:
Use your hips and arms to generate force
with your jump laterally
FEEL IT:
Working your torso, hips, knees, and ankles.
