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ImpactintermediateHigh impact
Small Hops
Light two-footed hops introduce true jumping impact in a controlled dose — a key progression toward the bone-building loads used in research.
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How to dose it
- Sets
- 2–3
- Reps
- 8–10
- Intensity
- moderate
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Stand tall, feet hip-width, near support if needed.
Do this
- Hop a small height and land softly on the balls of the feet
- Absorb through the knees and hips
- Stay tall through the spine
Avoid this
- Landing with locked knees
- Folding forward on landing
Safety
Progress from heel drops. Land tall and absorb softly. Not for those with vertebral fracture history or acute pain.