Expend calories doing two-footed ankle hops

This exercise consists of three phases. Here’s how to perform the exercise:

Phase 1

Stand up straight. Keep your arms at your side and your feet together. Using only your calf muscles, hop upwards and forwards slightly – emphasizing a full range of vertical movement.

Hop forwards for five metres. Try to complete three sets in total, and build up to a maximum of six sets as you find that you are improving.

Phase 2

Place small hurdles 30 cm apart over the five metres. Now perform hops as you had done previously. This time, however, focus more on the precision of your foot placement between the hurdles, as opposed to powerful upward motion.

Phase 3

Set up the process as mentioned above. However in this phase, begin by firstly dropping from a small height (for example, a box or step set that is just below knee height). This will create an even more dynamic stretch on the first hop.

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