Exercise guide
Frog Hops
Frog Hops are forward plyometric jumps performed from a squat. Despite being categorized as stretching in the source, the movement is explosive and trains the quadriceps, glutes, hamstrings, and calves. The goal is forward distance with manageable airtime.
Training context
Before Adding Frog Hops
The drill requires a clear forward route and enough room to stop safely. It should be performed before fatigue makes landing control difficult.
Keeping the hands behind the head removes arm swing but may also make balance harder. The hands can be moved to a safer position if shoulder comfort or landing control is affected.
Technique overview
Absorb each landing before jumping again
Begin in a comfortable squat and jump forward without chasing unnecessary height. Land through both feet and bend the hips and knees to absorb force. Reestablish balance before the next hop. Stop when the landing becomes loud, narrow, or uneven.
Treat this as an overview and use a range, pace, and setup you can control.