Step by step instructions, muscle activation and variants for the Alternate Foot Hopscotch.
A plyometric footwork drill inspired by the hopscotch pattern that trains agility, coordination, and lower-body power by alternating single-foot and double-foot landings across a grid. It raises heart rate quickly while improving reactive strength and balance.
The Alternate Foot Hopscotch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
