Line Hops offer a full spectrum of benefits, ranging from improving balance, agility, and speed to enhancing neuromuscular coordination and boosting overall athletic performance.
In this guide, I will teach you how to do Line Hops including important coaching tips. I’ll also explain the benefits of Line Hops and even give you some alternatives you can use in their place.
How To Do Line Hops
- None (although a visual line on the ground to hop over is helpful)
- Identify a straight line that you can use to hop over. This can be a line of floor tiles, a marking on a sports court, a piece of tape you’ve placed on the ground, or even an imaginary line.
- Stand next to the line, with your feet hip-width apart. Your toes should be pointing straight ahead, and the line should be on your left or right side.
- Bend your knees slightly and lean your body forward a bit. Your weight should be on the balls of your feet, with your arms at your sides, elbows bent at a 90-degree angle.
- Push off with both feet and jump sideways over the line, landing softly on the balls of your feet. Make sure to keep your knees slightly bent to absorb the impact.
- Immediately push off again and jump back to the other side of the line, again landing softly on the balls of your feet. That’s one complete rep.
- Perform the exercise for a certain amount of time or for a certain number of repetitions.
Try to keep your body upright and avoid twisting as you jump. Your gaze should be fixed ahead, and your chest should be kept open.
Start at a slower pace to get the feel for the movement. Once you’re comfortable, you can gradually increase the speed and intensity of your hops. Remember, the goal is to remain light and quick on your feet.
Benefits of Line Hops
Improved Balance and Coordination
Regularly performing Line Hops can help enhance your balance and overall coordination. This is because the exercise requires you to maintain stability while quickly and accurately switching from one side to the other.
Line Hops are a form of plyometric training, which is designed to increase the speed at which your muscles can produce force. This can translate into greater agility – the ability to move quickly and change direction with ease.
Line hops can get your heart rate up quickly, helping to improve your cardiovascular fitness when performed regularly and at high intensity. This can be beneficial as either part of a circuit or a warm-up.
Line Hop Alternatives
Need an alternative for Line Hops? Here are a couple of exercises you may be able to use as a replacement.
Jumping Jacks are a well-known exercise that can serve as a replacement for Line Hops, especially in a warm-up. They offer very similar cardiovascular benefits and involve the entire body.
Similar to Line Hops, Jumping Rope is an efficient cardiovascular exercise, meaning it’s excellent for improving your heart health and overall endurance.
It’s a high-intensity workout that can get your heart rate up in a short time – perfect for a circuit or as part of a warm-up.
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More Links and Info
If you’d like to see more jumping exercises, head over to the Plyometrics section of our Exercise Library. There you’ll find dozens of movements, all with step-by-step instructions.