Runners hop
-Begin by placing one foot on a bench, chair, or any such stable surface
-Next, hop off of the weight bearing leg approximately 2 to 3 inches.
-When hopping, immediately kick the foot back towards to the back of your body.
-Be sure to land on the front of your foot and keep a slight bend in the knee to absorb the impact of the landing.
-Repeat the exercise the appropriate number of repetitions or time on one leg and repeat the exercise using the other leg.

Importance
The Runners Hop simulates the initial contact phase when running. It prepares your body for impact that occurs during contact. The soft tissue of the leg must be able to absorb impact and be strong enough to slow your body weight when descending to the ground. Plyometric training is also beneficial in improving performance. Plyometric training increases the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Without explosive power, it is difficult to climb extreme hills and sprint at the finish line.

Precautions
Always remember to never completely straighten your knees when landing. As your knee bends to absorb the impact during the landing, be sure that your kneecap is over the second toe. If your knee moves into a knock-kneed position or a bow-legged position, greater stress occurs below the kneecap and at the joint lines of the knee potentially leading to pain and injury. Also remember to land on the front of your feet to aid with absorbing shock.

Recommended Repetitions and Progression
2 sets, 10 reps or 2 x 30 sec
2 sets, 12 reps or 2 x 45 sec
2 sets, 15 reps or 2 x 1 min

3 sets, 10 reps or 3 x 30 sec
3 sets, 12 reps or 3 x 45 sec
3 sets, 15 reps or 3 x 1 min

Handout
Plyo Runners Hop

Needed Equipment
None

Difficulty of Exercise (Guide)