Curated Action
Track & Field / Sprinting

Multi-Directional Ankle Hops

Quick ankle hops travel through a compass pattern of forward, diagonal, side, diagonal, and back, then repeat in reverse, emphasizing minimal ground contact and ankle stiffness.

14 sec
0:00 / 0:14
Video byKP Sports Performance
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Included in this routine

How to JUMP HIGHER | Repetitive Plyometrics | Vertical Jump Training At Home

Coaching notes

Perform quick ankle hops moving through a compass pattern: forward, diagonal, side, diagonal, and back, then repeat in reverse.

Practice settings

Sets
2
Reps
5 reps
Rest
30 sec
Est. duration
14 sec
PlyometricsAnklesAnkle Stiffness

Movement sequence

  1. Perform quick ankle hops moving through a compass pattern: forward, diagonal, side, diagonal, and back, then repeat in reverse.

What to check

  • Minimize ground contact time on every hop
  • Use ankle stiffness rather than bending deeply at the knees
  • Keep torso upright and balanced over the base of support

Common mistakes

  • Avoid losing foot rhythm or landing heavily on heels.

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