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. Author manuscript; available in PMC: 2014 Sep 10.
Published in final edited form as: J Strength Cond Res. 2012 Aug;26(8):2272–2292. doi: 10.1519/JSC.0b013e31825c2c7d

Figure 3.

Figure 3

Lateral Hop progression. Phase I: Two barrier lateral hop, hop opposite leg hold. Athlete faces forward and hops laterally over the barriers and into a hold position at each end. The hold position should be held stable for 3 seconds. The same movement is repeated back in the opposite direction. The maneuver is performed in both directions on both limbs. Phase II: Four barrier lateral hop, hop opposite leg hold with alternating legs. Athlete faces forward and hops laterally over the first 2 barriers and over the final 2 barriers with one hop and holds position at each end. The hold position should be held stable for 3 seconds. The same movement is repeated back in the opposite direction. The maneuver is performed in both directions on both limbs. Phase III: Four barrier dynamic lateral hopping drill. Athlete faces forward and hops laterally over the first 2 barriers and over the final 2 with one hop and immediately changes direction to repeat the movement back to starting position. The maneuver is performed on both limbs. Phase IV: Two barrier lateral hop, hop 90° opposite leg hold. Athlete faces forward and hops laterally over the first 2 barriers and over the final 2 barriers with one hop and immediately hops into a maximum effort 90° hop and hold. The hold position should be held stable for 3 seconds. The maneuver is performed in both directions on both limbs. Phase V: Two barrier lateral hop, hop 90° opposite, crossover hop hold. Athlete faces forward and hops laterally over the first 2 barriers and over the final 2 barriers with one hop and immediately hops into a maximum effort 90° hop, crossover hop, and hold. The hold position should be held stable for 3 seconds. The maneuver is performed on both limbs. Phase VI: Two barrier lateral hop, hop 90° opposite to sprint. Athlete faces forward and hops laterally over the first 2 barriers and takes the final 2 barriers with one hop and immediately hops into a maximum effort 90° hop, and sprint maneuver. The maneuver is performed on both limbs.