The single to single 180 same side hop exercise is a plyometric movement that involves jumping from one foot to the other while rotating 180 degrees in the same direction. This exercise primarily targets the lower body muscles, including the glutes, quadriceps, and calves, while also engaging the core for stability. To perform this exercise, start by standing on one foot and jumping to the other foot while simultaneously rotating your body 180 degrees. Land softly on the other foot and repeat the movement in a continuous fluid motion. This exercise helps to improve balance, coordination, and explosiveness, making it beneficial for athletes and fitness enthusiasts alike. It can be modified by adding a medicine ball or increasing the speed and intensity of the movement.
Do each time for how long
Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time
Do daily two times, or do as per instructed by your doctor.
Do for how many days
Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
Stand on one leg.
Hop and rotate 180 to same side as standing leg.
Repeat.
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Video Tutorial
Body Part
Hip, Knee
Type of Muscles
Gluteal, Quadriceps
Category of Exercise
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Type of Exercise
AROM
Body Position
Standing
Difficulty Level
High
Direction of Exercise
Flextion
Type of Action
Flexion, Extension, Abduction, Adduction
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The single to single 180 same side hop exercise is a high-impact plyometric exercise that involves jumping and rotating the body 180 degrees while in a single-leg stance. While this exercise can be beneficial for improving lower body strength and agility, there are certain situations where it should be avoided. Here are some instances when you should avoid performing the single to single 180 same side hop exercise:Recent injury or pain: If you have recently injured your lower body or are experiencing pain in your knees, ankles, or hips, it is best to avoid this exercise. The high impact and rotational movement can put additional stress on the joints and potentially worsen the injury.
Lack of stability or balance: This exercise requires a good amount of balance and stability in order to perform it safely and effectively. If you have poor balance or stability, it is best to avoid this exercise and focus on building those skills first.
Pre-existing knee or hip issues: The rotational movement of this exercise can put a lot of strain on the knees and hips. If you have pre-existing issues with these joints, it is best to avoid this exercise to prevent further damage.
Pregnancy: Pregnant women should avoid high-impact exercises like the single to single 180 same side hop. The added weight and changes in balance during pregnancy can increase the risk of injury.
Inexperienced or untrained individuals: This exercise requires a certain level of strength, coordination, and agility. If you are new to exercise or have not been properly trained on how to perform this exercise, it is best to avoid it to prevent injury.In summary, the single to single 180 same side hop exercise should be avoided if you have a recent injury or pain, lack stability or balance, have pre-existing knee or hip issues, are pregnant, or are inexperienced or untrained. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.
Precautions
As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
Wear proper athletic shoes
Warm up before starting the exercise
Maintain a steady pace
Keep your core engaged
Avoid overexertion
Listen to your body and stop if you experience pain
