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Hops for Conditioning

Increase your hops 6” in 6 weeks.  Soar high above the Rim, crush your defender.  No special equipment needed.  Practice in your own home or office.  We use only natural body weight training.  Works by increasing muscle memory, the true secret to increasing your hops.  There are only 5 basic exercises to learn.  Decrease your 40-yard dash by 0.30 seconds.  Follow these basic 8 steps to increase your hops 6” in 6 weeks.  The Hops Jumping Program should be performed only 2-3 times per week, with at least one days rest between.
 
Warm Up – 8-12 minutes using rhythmic limbering movements in a dynamic motion.
           
Stretching – using static active stretches held 3-5 seconds.  Make sure you stretch the lower back, quadriceps, hamstrings, abductors, adductors, knees, gastrocnemius and tibialis anterior.
 
Squat Jumps with straight legs – standing in the athletic position, squat down 10 inches and immediately jump up as you straighten your legs.  You are jumping 8-12 inches off the ground.  Upon landing, make sure you make contact with the bottom 2/3’s of the foot.  In other words, don’t land on just the balls of your feet only.  Make sure after landing on the balls of your feet you continue to roll onto the middle part of the bottom of your foot.  Perform 3 sets of 8 reps. This exercise targets the quadriceps, hip flexor and glutes and is good for overall jumping.
 
Alternate Step Ups – place one foot on a bench or chair (the working leg) so your knee is bent at a 90% angle. The other foot is flat on the ground (the sleeping leg) directly in front of the bench or chair.   Raise your body in the air by pushing off the working leg only.  Ignore the sleeping leg.  Your body is now in the air directly above the chair. As your body is midpoint in the air, switch legs so that the sleeping leg lands on the bench and becomes the working leg.  As you land, now push off the new working leg and continue to repeat this exchanging of sleeping and working leg.  This is one repetition.  Perform 3 sets of 8 reps. This exercise targets mainly the quadriceps, with some hip flexor and glutes and is good for single leg jumping.
 
Rim Jumps Toes Pointed – standing in the athletic position, jump up as high as you can with straight legs and toes pointed, as many times as possible and as quickly as possible.  You are almost bouncing up the second you land while making sure to use only your calf muscle.  You can elevate your arms as you jump up to increase the vertical jump.  Make sure not to bend your legs as you land.  Upon landing, make sure you make contact with the bottom 2/3’s of the foot.  Perform 3 sets of 8 reps. This exercise targets primarily the gastrocnemius and is good for fast jumping ability where you need to repeat the jump many times in a very short period of time. 
 
One Leg Calf Raises – standing in the athletic position, place the ball of one foot on a book, block or step while the other foot is elevated.  Raise you body up as you point your toe and then lower yourself down so your heel touches the ground.  This is considered one repetition.  Perform 3 sets of 20 reps. This exercise is good for developing the gastrocnemius which allows you to finish the jump properly.  In addition, it allows you to react quickly for a jump you might need where you only have a split second for execution. 
 
Rim Jumps Feet Flat – standing in the athletic position, jump up as high as you can with straight legs and feet flat, as many times as possible and as quickly as possible.  You are almost bouncing up the second you land while making sure to use only your calf muscle.  You can elevate your arms as you jump up to increase the vertical jump.  Make sure not to bend your legs as you land.  Upon landing, make sure you make contact with the bottom 2/3’s of the foot.                                                  Perform 3 sets of 8 reps. This exercise targets primarily the gastrocnemius and is good for fast jumping ability where you need to repeat the jump many times in a very short period of time. 
 
Cooling Down-hamstring work and 10-yard sprints – you must counter balance the quads by working the hamstring muscles.  Leg curls are the best.  You can use bungee cords or partner resistance.  Perform 3 sets of 20 reps. In addition, perform 10-yard sprints making sure to run as hard as possible while driving your knees to your chest.  Perform 3-5 sets.

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