Strength (Video): Wisconsin Hops for Sports Teams and Physical Education Class
Strength (Video): Wisconsin Hops for Sports Teams and Physical Education Class

Strength (Video): Wisconsin Hops for Sports Teams and Physical Education Class

Dick Moss

I call this exercise "Wisconsin Hops" because I learned it from Peter Tegen, who, at the time, was the head coach of the University of Wisconsin women's track and field team (also, I can't remember what Peter called them).

Wisconsin Hops are two-footed plyometric movements that are relatively low-impact and more running-specific than regular hopping. They are great in dynamic warmup routines and for early- season plyometric training -- as a way to prepare the legs for higher impact, more stressful exercises later in the year.

How to Perform
Wisconsin hops are a variation of two-footed hopping. The difference is, instead of the feet landing side-by -side as they contact the ground, they land with one foot slightly ahead of the other. On each successive jump, the lead foot changes.

The goal is to make quick, elastic foot contact -- as soon as the feet touch the ground, they should rebound upwards as quickly as possible. The arms should move in an exaggerated running motion.

A two-footed landing with one foot slightly ahead results in less impact stress than single-footed plyometrics or even traditional two-footed hopping.

Variations

  • To increase the load on the legs, jump higher.
  • The lead knee can be lifted high when you jump to more closely simulate a sprinting or jumping take-off action.


To see a demonstration of the
Wisconsin Hops exercise, watch the video below:



Reference: From a conversation with Peter Tegen, formerly the head coach of the University of Wisconsin women's track and field team and the Stanford men's and women's middle distance and distance squads.

 

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