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Z Hops

A plyometric exercise that develops explosive power and coordination through Z-shaped jumping patterns, improving lower body power and directional movement skills.

Exercise Overview

Category

Plyometrics

Exercise_Type

Flexibility

Difficulty_Level

Advanced

Technique

Perform a series of jumps in a Z-shaped pattern. Jump forward and to the right, then forward and to the left, then forward and to the right again, creating a zigzag pattern. Land softly and immediately explode into the next jump.

Starting Position

Begin standing with feet shoulder-width apart, knees slightly bent, and core engaged.

Finishing Position

Complete the Z-pattern sequence while maintaining proper form and control.

Form Cues

Jump in Z-pattern, land softly, explode into next jump, maintain rhythm

Common Mistakes

Poor coordination, landing hard, losing rhythm, not maintaining Z-pattern

Progression Tips

Increase jump height, extend pattern length, add weight, or increase speed.

Regression Tips

Reduce jump height, shorten pattern, or practice basic hops first.

Safety Notes

Stop if you experience pain in the ankles, knees, or hips. Maintain proper form to avoid injury. This exercise requires good lower body strength and coordination.