MOVEMENT GUIDE / CLEAR NON-SLIP FLOOR
Low lateral line hops
Hop a small distance side to side over a line with both feet. Keep landings quiet and begin with 2 × 10 seconds with full recovery.
Target muscles
Calves, quadriceps and hip stabilizers
Setup
Clear a safe space, warm up and begin with light load or the non-jumping version. Keep the movement within your capacity.
Perform the move
Hop a small distance side to side over a line with both feet. Keep landings quiet and begin with 2 × 10 seconds with full recovery. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
A low-amplitude lateral preparation option before more demanding cutting drills.
Common mistake
Increasing load, speed or impact before technique stays consistent.
Alternative
Controlled step-up or supported calf raise.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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