Side to side hops that fire up your calves and quickness.
Stay on the balls of your feet and keep the hops quick and quiet, no heavy landings.
Lateral line hops are a calf-speed drill dressed up as a game of hopscotch. Staying on the balls of your feet with minimal ground time trains the calves and ankles to absorb and return force fast, which is the quality that makes you springy rather than just strong. It's a staple in warm-ups and conditioning circuits because it sharpens footwork without needing anything more than a line on the floor.
Ankle stiffness and foot speed. The quick, repeated contacts teach your calves to bounce instead of absorb, which carries over to sprinting, jumping and agility work.
No. Stay on the balls of your feet the whole set so the calves and Achilles do the work. If your heels keep slamming down, slow the tempo slightly until you can keep the contacts light.
This version is two feet together. Once you can hold a fast, quiet rhythm for a full set, single-leg line hops are the natural progression.
