The ankle hop is a fairly simple agility ladder drill. This conditioning exercise will help to increase power and quickness in the lower leg. It may also assist in injury prevention and reduce the pain associated by shin splints. Hopping exercises generally require use of the upper leg muscles. However, this variation of the hop is different because it involves the use of the lower leg muscles.

In order to get the most out of the ankle hop drill, it is important to avoid using your knees as much as possible. Instead, use your calf muscles to generate jumping force. As you perform the ankle hop, try to jump quickly, and be sure to stay on the balls of your feet (toes). Instructions for the ankle hop agility ladder drill are listed below:

Stand behind the first ladder square. Hop with your ankles in each ladder square.

Progression: Try doing the same drill on one leg.