A3 | Minitramp Hops


To introduce hopping with reduced load to the ankle, calf and achilles. Ideal transition into conditioning for impact and floor hopping / jumps and to increase the strengthening of the achilles tendon and calf muscles.


Using a minitramp (or home trampoline), start with slowly and rhythmically bouncing on one foot until you get a good consistent hopping technique. Try to aim to land in the middle of the tramp (staying in one spot) all the time so you are not swaying from side to side. Start of initially will small hops, always landing and pushing off form the front of your foot (the ball) not the heel. Begin with up to 10 hops and then increase slowly over the days to get to 30 hops continuously.