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Hopping Exercises with a Workout Bench

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Part of the video series: Plyometrics Training Exercises

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Summary: Hopping over a workout bench is a dynamic sports training exercise for building explosive strength and fast, powerful movements. Learn how to do workout bench hops in this free plyometrics training video lesson.

Views: 694 | Tags: training, workout, exercises, muscles, power, plyometrics, strengthening

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About the Expert

Kirk Vickers Kirk Vickers, the owner of TRIAD Performance Gym and Training Center, has been a respected figure in the Michigan sports community for more than two decades. ... read more

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Video Transcript

Hopping Exercises with a Workout Bench

KIRK VICKERS: This next movement is another explosive power kind of a plyometric drill that we want to work on. Again, a bit more of an advanced movement, if you're not a higher-level individual, you haven't worked out for a while or maybe you're not involved in athletics, you may want to stay away from this. So be careful with this particular one. What we're going to do is we're going to hold on to a bench, keep our feet and hips on one side. We're going to spring up and explode over to the other side, lightly using our arms to do that. So we're going to bound both sides. It takes a high level of core strength, some shoulder strength, put some explosive power to the hips, the legs and even a low--a lot of low-leg strength and control and stability through the feet and the ankles. Again, let me demonstrate that. And if we want to go, we can go much faster if we want. Again, the key here is control. If you have to hop over and stop, reposition yourself. That's okay. As you get more comfortable with that, you can pick up your speed and the height of the jump.

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