Moves/Ab Hop: In and Out

Ab Hop: In and Out

ID: 80

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Exercise Types:
Dynamic, Lower Squat
Contraindications:
Lower Back Problems
Equipment:
Floor Based, Wall Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Rest between sets is active recovery; shake out the legs, do not freeze.
  2. 2. Eyes up and ahead — looking down slows reaction time and disrupts balance.
  3. 3. Stay on the balls of your feet; never land flat-footed during fast footwork.

Regression:

Perform the drill in place before adding lateral or forward travel.

Progression:

Add a reactive element — partner call, target change — to increase cognitive and neuromuscular demand.

Common Problems:

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