Cross Hop
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Equipment:
medicine ball -
Area Worked:
Abdomen, Lower Back, & Pelvis -
Type of Workout:
Weight
Exercise Description:
The medicine ball cross hop is a plyometric exercise that works the muscles of the lower body, core, and upper body. To perform the exercise, you will need a medicine ball that is heavy enough to challenge you, but not so heavy that you cannot lift it overhead.
To start, stand with your feet shoulder-width apart and hold the medicine ball in front of your chest with both hands. Hop to the right, crossing the medicine ball over to your right side. Then, hop back to the left, crossing the medicine ball back to your left side. Repeat this movement for the desired number of repetitions.
In addition to strengthening your core, arm, and leg muscles, hopping side to side landing on toes with a medicine ball can also help to improve your coordination, balance, and overall athletic performance. It can also provide a cardiovascular workout and help to increase your heart rate and burn calories. Because it involves explosive and dynamic movements, it can also be a great exercise for improving power and speed.
Reasons why the medicine ball cross hop should be included in your routine:
- It is a plyometric exercise, which means that it involves explosive movements. Plyometric exercises are great for improving power and vertical jump.
- It is a functional exercise, which means that it mimics movements that you would do in everyday life. This makes it a great way to improve your overall fitness.
- It is a versatile exercise, as you can adjust the weight of the medicine ball to make it more or less challenging.
Ways that the medicine ball cross hop could translate into daily life:
- It could help you to improve your jumping ability, which could be beneficial for sports such as basketball, volleyball, and track and field.
- It could help you to improve your balance and coordination, which could be beneficial for activities such as hiking, biking, and dancing.
- It could help you to build stronger bones and muscles, which could help to reduce your risk of injuries.
Proper form is essential for the medicine ball cross hop. If you do not use proper form, you could increase your risk of injury to your ankles, knees, or hips. Here are some cues to keep in mind to ensure that you have proper form:
- Keep your core engaged throughout the exercise.
- Land softly on your feet when you hop.
- Avoid landing with your knees locked.
- Throw the medicine ball overhead with a smooth, fluid motion.
If you are new to this exercise, it is a good idea to start with a light medicine ball and gradually increase the weight as you get stronger. You should also start with a low number of repetitions, such as 10-12, and gradually increase the number of repetitions as you get stronger.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Looking to improve your health and wellness journey? Consider ApexMortals.
Start your journey for free in just a few minutes. No payment or obligation required.