Frog Hops
Frog Hops is a plyometric conditioning – repeated forward squat hops exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric conditioning – repeated forward squat hops
Exercise technique
- Route
Choose a clear area for forward jumping and stopping.
- Hands
Rest your hands lightly behind your head without pulling your neck.
- Prepare
Keep your chest upright and bend your hips and knees to a comfortable squat depth.
- Takeoff
Push with both legs, aiming more forward than upward.
- Land
Place both feet down together and bend your hips and knees under control.
- Reload
Use a soft squat to absorb the landing force and prepare for the next jump.
- Finish
After a short series, land in balance and slow down with steps.
Key technique points
- Do not press on the back of your neck.
- Limit forward distance to what you can land under control.
- Track your knees in the direction of your feet.
- Do not drop your chest.
- Soften every contact with your legs.
- Avoid unnecessary vertical height.
Common mistakes
Pulling the neck
Do not press your head forward with your hands.
Dropping too deeply
Do not fall into a bottom position you cannot control on every landing.
Bringing the knees together
Do not let your knees move inward at takeoff or landing.
Taking a long, hard leap
Do not reach for a distance at which you cannot regain balance.
Striking the heels
Do not land through your heels with straight knees.
Swinging the arms
Do not turn this hands-behind-head variation into an arm-swing broad jump.
Frequently asked questions
Frog Hops: why is “Pulling the neck” a mistake?
Do not press your head forward with your hands.
Frog Hops: why is “Dropping too deeply” a mistake?
Do not fall into a bottom position you cannot control on every landing.
Frog Hops: why is “Bringing the knees together” a mistake?
Do not let your knees move inward at takeoff or landing.
Frog Hops: why is “Taking a long, hard leap” a mistake?
Do not reach for a distance at which you cannot regain balance.
Frog Hops: why is “Striking the heels” a mistake?
Do not land through your heels with straight knees.
Frog Hops: why is “Swinging the arms” a mistake?
Do not turn this hands-behind-head variation into an arm-swing broad jump.
What should I focus on when doing Frog Hops?
Do not press on the back of your neck. Limit forward distance to what you can land under control. Track your knees in the direction of your feet. Do not drop your chest. Soften every contact with your legs. Avoid unnecessary vertical height.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.