Single leg hop/turn forward opposite side 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg hop/turn forward opposite side 45 )

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Name of exercise  Func uni hop/turn – fwd opp side 45
Other names of exercise Single leg hop/turn forward opposite side 45
Description of exercise The single leg hop/turn forward opposite side 45 exercise is a plyometric movement that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. It involves hopping off one leg and turning 45 degrees in the air, then landing on the opposite leg. This exercise helps to improve balance, coordination, and explosiveness while also strengthening the muscles in the legs. It is commonly used by athletes in sports such as basketball, soccer, and volleyball to improve their agility and quickness on the court or field. This exercise can be modified by using a higher or lower jump, or by adding weights for an extra challenge. It is important to maintain proper form and control throughout the movement to avoid injury.
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 right leg.
  • Hop forward to left at 45 degrees while turning body in that direction and landing on right foot as shown.
  • Continue hopping.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise __
    Type of Action Abduction, Extension, Rotation, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Increased lower body strength
  • Enhanced coordination
  • Greater agility
  • Improved proprioception
  • Increased power and explosiveness
  • Improved stability in the ankles, knees, and hips
  • Improved single leg stability and control
  • Enhanced athletic performance
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Single leg hop/turn forward opposite side 45 is an advanced plyometric exercise that involves hopping on one leg while simultaneously turning and landing on the opposite side at a 45-degree angle. This exercise can be effective for improving balance, coordination, and lower body strength, but it may not be suitable for everyone. It is important to avoid this exercise if you have any existing knee, ankle, or hip injuries, as it can put excessive strain on these joints. Additionally, those who are new to plyometric training or have poor balance should also avoid this exercise until they have built a strong foundation of strength and stability. It is always best to consult with a fitness professional before attempting any new exercises to ensure they are appropriate for your individual fitness level and goals.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before performing the exercise
  • Wear supportive footwear
  • Start with a lower intensity and gradually increase as you get comfortable
  • Keep your core engaged throughout the movement
  • Maintain proper balance and stability
  • Avoid overextending your knee or ankle joints
  • Keep your body in a straight line
  • Use a soft surface to reduce impact on joints
  • Consult a professional if you have any existing injuries
  • Do not push yourself beyond your limits.

    • Helpful in Diseases

  • ACL injury
  • Patellofemoral pain syndrome
  • Anterior hip impingement
  • Hip labral tear

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    Frequently asked questions

     

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