Ankle Hops
VE1
Ankle Hops
A
B
C
A) Start on toes with heels off the ground and core engaged. B) ‘SPRING’ up by lowering your heels, but NOT touching the ground and explode as high as you can. C) Land with knees slightly bent, HEELS NEVER TOUCH THE GROUND and repeat ‘B’.
Notes: Squeeze the core the entire time; Anticipate the touch and spring immediately back up. NEVER LET THE HEELS TOUCH THE GROUND. Options: Calve raises, spring ‘higher’ every time. Equipment: Body Weight From Circuit ‘A’
www.volleyballteamtraining.com copyright B&L Fitness, Inc 2009
Ankle Hops
A
B
C
A) Start on toes with heels off the ground and core engaged. B) ‘SPRING’ up by lowering your heels, but NOT touching the ground and explode as high as you can. C) Land with knees slightly bent, HEELS NEVER TOUCH THE GROUND and repeat ‘B’.
Notes: Squeeze the core the entire time; Anticipate the touch and spring immediately back up. NEVER LET THE HEELS TOUCH THE GROUND. Options: Calve raises, spring ‘higher’ every time. Equipment: Body Weight From Circuit ‘A’
www.volleyballteamtraining.com copyright B&L Fitness, Inc 2009
