AQUA LATERAL HOP STEPS
Improve dynamic balance and lateral power in water for children and adolescents who can manage moderate plyometric demands.
How to Perform
- Stand in waist-deep water with feet together and arms slightly out to the sides.
- Perform a small lateral hop to one side by pushing off both feet and landing softly with feet together.
- Immediately hop back to the starting position, keeping movements quick but controlled.
- Continue hopping side-to-side for a short set, then walk slowly in place to recover.
- Repeat sets, adjusting hop width and tempo to remain stable and pain-free.
Key Execution Cues
Remember: Think of light, springy hops, keep the trunk tall, and
land as quietly as possible with knees softly bent.
Safety & Precautions
Important: Use caution with significant mediolateral knee
instability or severe balance deficits; avoid large hops initially.
Additional Safety Notes: Check the floor for adequate grip, maintain clear space to each side, and reduce intensity if technique deteriorates.
Exercise Modifications
Make it Harder (Progressions)
Increase hop distance, add simple patterns such as two hops right and two left, or slightly increase speed.
Make it Easier (Regressions)
Use narrower hops, slow the rhythm, or switch to stepping side-to-side with a mini-jump only every few steps.