In this instructional video, Curb Ivanic demonstrates a series of hopping drills designed to improve landing mechanics and dynamic stability. He explains that the drills target instability in the foot, ankle, knee, or hip by teaching the body to absorb force, control the center of mass, and hold the bottom position of a landing for one to two seconds. The core drill involves jumping with both legs and landing on a single leg while maintaining knee and foot stability; wobbliness indicates the need to reduce jump height or distance. He advises aiming for 80‑85% stability in landings, holding the bottom position, and progressively increasing jump height or distance as control improves. The routine includes forward hops, lateral hops (landing on leading or trailing leg), and rotational hops, all emphasizing controlled, stable landings before advancing to more challenging variations.
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All right, guys, today I'm going to show you some hopping drills that work on landing mechanics. And this is going to be really helpful to work on. If you've got instability in the foot or ankle or the knee or the hip, doesn't really matter. It's going to teach your body how to land better and absorb force and how to control your center of mass in a dynamic fashion, because you'll be jumping and landing, and you want to. I'll demonstrate one so you can see what I'm talking about. But what you're looking for is you're going to land the bottom part of the landing and stick it so you can hold that bottom position of the. Of the landing. So it looks like this. You're going to jump with two legs and land on one. And we'll do some on the right, we'll do some on the left for all the various directions that we're going to go in. So it looks like this. You jump with two, land on one. And what we're looking for is that as you land, this knee is pretty stable, the foot's pretty stable, and we're not seeing too much wobbliness going on. If you find you are wobbling quite a bit, think about two things. One, don't jump as high, and two, don't jump as far. The higher and farther you jump, the more energy there is, the harder it is control. So think about, if you have to initially, just jumping even a couple of inches, and then from there you can go further. And like I said, what we're trying to do is hold the bottom position of the landing for like a second or two. So when you land right, you bend your knees and absorb force, and you come back up. I don't want you coming back up. I want you staying in that bottom position. So always land, jump with two, land on one, work on hitting about 80, 85% in the landings, and then you can go farther. You're not going to make every one perfect, but as long as you get most of them done really well, then you're ready to move on to the next level and jump farther or jump higher. We're going to go, and we're going to do forward direction. We're going to do lateral hops where you're landing on either the leading leg or the trailing leg. And we're going to do rotational hops again, landing on either the leading leg or the trailing leg. And the whole point of this is landing with control and stability and holding it for one or two seconds. D.
