Step by step instructions, muscle activation and variants for the Swing and Hops.
Swing and hops is a dynamic plyometric warm-up and conditioning drill combining rhythmic arm swings with small hops. The continuous arm-swing momentum coordinates with the hopping pattern to improve timing, cardiovascular output, and lower-body reactivity.
The Swing and Hops 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.
