Moves/Burpees: 3 hop

Burpees: 3 hop

ID: 331

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Exercise Types:
Dynamic, Total Quadruped
Contraindications:
Knee Problems, Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Build duration before building intensity on first exposure to the drill.
  2. 2. Arms pump in opposition to legs for balance and rhythm.
  3. 3. Keep knees soft at all times; stiff knees on landing increase joint stress.

Regression:

Reduce range of motion — smaller hops, shorter shuffles — until the landing pattern is safe.

Progression:

Increase speed, range, or add a resistance band around the ankles or wrists.

Common Problems:

Landing with locked knees — cue soft landing with immediate re-bend. Losing base position between transitions — enforce the athletic stance reset.