Name: Playbook - Jess St John - Hop Ons
Uploaded: 2023-12-13T15:49:49.601Z
Duration: 45 min
Description: Hop Ons

Learn how to hop on the bar! 
Prerequisites: front support and casts

- place hands in front of feet, shoulder width apart
- spread fingers and shift weight into palms
- imagine hips lifting up to the ceiling, over top of shoulders
- lean forward so that you come up on to your toes
- as your weight shifts forward, lift feet off the ground and hop forward

Press leans

- place hands on bench
- hop feet between hands
- stand up and hop off the other side

Bench hop on

- cast so hips are high
- lean shoulders forward over bar
- bend one leg to tap foot to the bar
- hands do not let go
- lower foot back down and swing under bar 
- practice both sides 

*make sure to try this with mats, especially if you’re not used to the momentum!

Bar single foot hop on

- the same as your single foot hop on but try to leave your foot on the bar long enough to feel some weight in it
- step on the bar, briefly release hands, keeping them close to the bar, and catch again on your way down

Single foot hop on with hand release

- from a front support position step one foot on the bar
- lean slightly forward and step up with second foot 
- reach arms forward for balance
- take a small jump backwards and look for the bar to catch as you hop down

- it is recommended to try this on a lower bar and make sure to learn with mays underneath

Climb up

- casts high and lean shoulders forward over the bar 
- hop both feet on to the bar keeping your hips low
- release hands but keep them close to the bar 
- regrab the bar on your way down 
- make sure you flex your feet to get them flat on the bar - pointing your toes could cause you to trip forward over it

**make sure to practice with mats underneath 
Starting on a low bar is recommended

Baby hop on

- lean shoulders forward over the bar and cast high 
- hop both feet in between hands 
- aim to get mid foot on the bar
- keep feet flat (not pointed), so you don’t trip over the bar
- squeeze glutes and keep chest tall to stand up 
- reach arms forward for balance
- either hop forward off the bar to land on feet (from a low bar), or hop backwards to catch the bar with your hands and swing underneath 

*make sure to practice with mats under the bar
* it is recommended to practice on a low bar

Hop Ons

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