Double or single leg hops are a great dynamic exercise to get you warmed up for your run. We recommend doing this at the end of your warm up sequence so your muscles are a a little warmed up already and your joints a feeling more mobile. By adding some explosive movements, you will feel more bouncy ahead of your run.

Standing tall, bounce up and down lightly on two feet. The contact with the ground should be short and sharp, with the focus to leave the ground as quickly as possible. Imagine you are jumping on hot lava! Your arms can be by your side or placed onto your hips. If double leg feels easy, then you can switch to single leg after a few reps. Aim to do this for 20-30 seconds (10-15 seconds if doing single leg).