Ankle Hops

Ankle Hops

Ankle hops are a low-amplitude plyometric exercise that isolates the reactivity of the calf-Achilles tendon complex. By limiting movement to the ankles with knees nearly locked, this exercise specifically develops tendon stiffness and elastic energy return capacity, two essential qualities for running and all sports involving jumping.

Anatomy Targeted

The gastrocnemius muscles are the primary movers, providing explosive plantar flexion. The soleus participates in ankle stabilization. The Achilles tendon is the true protagonist, storing and releasing elastic energy with each contact. The peroneal muscles and posterior tibialis stabilize the ankle laterally. The anterior tibialis provides rapid dorsiflexion to prepare for the next contact.

Step-by-Step Execution

1. Stand with feet together or shoulder-width apart, arms at sides or hands on hips.
2. Rise onto the balls of your feet by contracting the calves.
3. Hop using only ankle flexion-extension.
4. Keep knees nearly locked (very slight flexion tolerated).
5. Ground contact time must be ultra-brief: bounce like a spring.
6. Maintain a fast, regular frequency throughout the set.

Sets and Reps

3 sets of 20 reps. Rest 45 to 60 seconds between sets. Prioritize frequency and quick rebounding over height.

Safety Warnings

• Never perform with bent knees: the exercise must be isolated to the ankles.
• Practice on a soft surface (mat, track, grass).
• Contraindicated with active Achilles tendinopathy or calf pain.
• Start with short sets (10 reps) and progressively increase.
• Stretch calves after the exercise.
• Do not perform this exercise barefoot on hard surfaces.

Progressions

• Level 1: Fast calf raises without leaving the ground.
• Level 2: Two-footed ankle hops (standard).
• Level 3: Single-leg ankle hops.
• Level 4: Ankle hops with forward displacement or weighted vest.

Target Audience

Accessible from beginners to elite athletes. A foundational exercise for distance runners, sprinters, and jumpers. Excellent as a warm-up before more intense plyometric sessions. Also used in progressive Achilles tendon rehabilitation under medical supervision.