Line Hops Front To Back
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates Line Hops Front-to-Back – a simple, reactive plyometric drill that emphasizes quick ground contacts, lower-leg stiffness, and rhythmic movement using just a line on the ground.
🔥 Potential Benefits:
- ✅ Develops lower-leg reactivity and rapid force production
- ✅ Strengthens calves, ankles, feet, quads, and glutes
- ✅ Improves coordination, landing mechanics, and tempo
- ✅ Minimal setup – works with tape, chalk, or any visible line
- ✅ Scalable from beginner (slow & controlled) to advanced (max speed)
📝 Exercise Details:
Exercise: Line Hops Front-to-Back
Duration: 10–30 seconds per set (build as control improves)
Difficulty Level: Beginner to Advanced
🛠️ What You’ll Need:
✔ A straight line on the ground (tape, chalk, flooring seam, or even a stick)
📅 When to Use This:
Warm-ups, plyometric circuits, agility sessions, or as a finisher. Excellent for runners, court/field athletes, or anyone looking to improve quickness and ankle/foot resilience.
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💪 Stay Connected:
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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before adding new plyometric or high-impact exercises, especially if you have lower-extremity issues.