Hop Technique (First Hop)

The cyclic mechanics of rebound

The Hop is defined by take-off and landing on the same leg.

To accomplish this without losing balance or speed, the movement of the leg in the air must be cyclical, much like an exaggerated running stride.

After takeoff, the swing leg does not lag behind; it must perform a full cycle: the heel is picked up toward the glute and the knee is aggressively brought forward and up. This circular motion prepares the leg to attack the ground again.

If the leg is left hanging passively, the athlete will land with the foot lagging behind his or her hip, causing a frontal drop or hard braking.

Active cycling allows the foot to "grip" the track below the center of gravity.

The role of the free leg and blocking

As the swing leg cycles, the free leg plays a critical stabilizing role.

At Hop take-off, the free leg must propel forward and down, extending to create a straight line that counteracts the rotation of the body.

The free leg is not intended to rise excessively (as in the high jump), but to help keep the hip neutral. The athlete must feel that he/she is running in the air.

Arm coordination is vital here; either with alternating arm technique (sprint) or double arm, they must lock at impact to transfer energy to the system and avoid trunk rotation.

The active landing, or "claw".

The end of the Hop and the start of the Step occur simultaneously in an instant of contact. The most common mistake is to land passively ("fall" to the ground).

Correct technique calls for an active landing or "stomp".

The athlete should wait for the ground to approach and then attack backward with the whipping foot, using a "full plant" action.

This creates stiffness in the ankle and knee, turning the leg into a hard spring that rebounds, rather than a soft shock absorber that collapses.

This active contact propels the hips into the next phase, minimizing co