Moves/Sumo Drop to Hop with a Turn

Sumo Drop to Hop with a Turn

ID: 359

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. Neutral ribcage — avoid flaring ribs as you descend.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.