Explosive Moves Like Skipping and Hopping Boost Balance and Cut Fall Risk

According to personal trainer and writer Trina Altman, the decline in rapid muscle response, known as dynapenia, contributes to everyday trips and falls. She argues that plyometric training—fast, explosive actions like jumping, skipping and hopping—re-conditions the nervous system to react swiftly, protecting bones and tendons. Altman suggests that deconditioned adults first build foundational strength through progressive resistance exercises before adding dynamic plyometrics.

Her sample program includes double-leg pogo hops, squat jumps, short-duration skipping and side-to-side hops, each performed in brief sets two times per one outlet. She also stresses that individuals with health issues such as osteoporosis, neuropathy or vestibular disorders should start with professional physical therapy and static balance work. Demonstrations of the moves were provided by a staffer at one outlet.