124: Hop & Stick Forward and Backward
- Keep It Moving PT & Wellness
- 3 days ago
- 2 min read
It's January! Which means for those of us who enjoy, the ski & snowboard season is well underway! We want everyone to be strong throughout the season, so this month's theme is Time To Shred, with movements to improve your dynamic strength & endurance of the lower body.
Exercise: Hop & Stick Forward and Backward
Purpose: To develop explosive yet controlled single leg power in a vertical linear jumping movement pattern forward and backward
Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It: Because we need to be explosive in all planes of motion to really rip it on the slopes!
Procedure:
Stand on one leg with a slight knee bend.
Brace your core and load the hip.
Hop forward on the same leg.
Land softly and hold for 2–3 seconds, not allowing your knee to cave in or trunk sway to the side.
Hop backward on the same leg.
Stick the landing and hold again.
Repeat 6-8 times on each leg.
Too hard to nail it with good form? Try Double Leg Pogos Forward & Backward instead.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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