The agility ring hop is a basic speed drill that can be used to enhance lower body quickness and agility. This exercise can also be used for general fitness, or as a warm-up for more advanced jump patterns. It is best to perform this drill on a soft surface (e.g. grass) in order to minimize excessive jarring of the joints.

Instructions:

Begin by placing the agility rings in a straight line or staggered/alternating arrangement. Once in place, stand in front of the first ring. Use both legs to hop into each ring. Perform the drill as quickly as possible. Be sure to stay on your toes at all times.

The agility ring hop is a plyometric drill, which means the aim is to develop muscular power in order to generate maximal force quickly. Thus, a useful visualization tool is to pretend the ground is a fiery hot surface. In order to avoid danger, you must minimize time on the ground and move quickly.

Tip: Be creative with the positioning of the rings. The possibilities are endless! Advanced athletes can attempt this drill with a single leg hop.