Pike Frog Hops: Build Explosive Vertical Power
Pike Frog Hops are a high-intensity plyometric exercise designed to develop raw explosive power and core stability without needing a ball or a hoop. This conditioning drill is essential for players at every level looking to increase their vertical leap and improve their stamina for late-game situations. By mimicking the rapid hip flexion and extension used in rebounding and finishing at the rim, you are training your body to move violently and efficiently.
How to Perform This Drill
- Set the Base: Start in a high plank (push-up) position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Load the Hips: Explosively snap both feet forward simultaneously, landing them just outside your hands while dropping your hips into a deep squat position.
- Explode Upward: Without hesitating, drive through your heels and thrust your body upward into a maximum-effort vertical jump, extending your arms fully toward the ceiling.
- Land Softly: Absorb the impact by landing on the balls of your feet and immediately transitioning back into the deep squat position.
- Reset: Kick your feet back to the starting high plank position, keeping your core tight to prevent your lower back from sagging, and immediately begin the next rep.
Why This Drill Works
This drill bridges the gap between raw strength and on-court athleticism by targeting the stretch-shortening cycle of your muscles. It forces your hip flexors and extensors to fire rapidly, which is the exact mechanic needed for "second-jump" rebounding ability and explosive first steps past a defender. Furthermore, the constant transition from a horizontal plank to a vertical jump builds the elite cardiovascular endurance required to maintain peak performance when your opponents are getting tired in the fourth quarter.
Pro Tips
- Protect the Spine: Keep your core braced like you are about to take a punch; do not let your hips sag toward the floor when kicking back into the plank position.
- Minimize Ground Time: During the jump phase, think of the ground as hot lava—explode up immediately upon loading your hips to train fast-twitch reaction time.
- Land Quietly: A loud landing causes stress on the joints; focus on a "ninja landing" where your muscles, not your bones, absorb the force.
- Full Extension: Don't cheat the jump; reach for the rim (or ceiling) on every single rep to maximize the triple extension of your ankles, knees, and hips.
