STRENGTH TRAINING

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Single Leg Side-to-Side Line Hops

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Develop speed, strength, and coordination with single-line hops, a simple exercise you can do just about anywhere.

Muscles Worked
Legs

Starting Position
Using cables, string, or anything else you have handy, create a straight line on the floor. Stand on one side of the line with your body perpendicular to the line (see Photo 1).

Exercise

  1. From the starting position, stand on one foot and begin to hop back and forth across the line, staying as close as possible to the line as you hop. Hop as fast as you can while maintaining your balance and form (see Photos 2 and 3).
  2. Hop back and forth on that foot for 30 seconds, and then immediately switch feet and do another 30 seconds of single-line hopping on your other foot (see Photo 4).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.