Hopping is characterized as by one foot landings and are the most stressful because all landing forces are absorbed on one leg.
Bounds are characterized as alternating jumping from leg to leg. More stressful than two-foot jumps but less stressful than one-foot hops.
ACL Injury Reduction Part 6 “Hops”
– Vertical Hops 2 x 6-8 each leg
– Lateral Hops 2x 6-8 each leg
– Quick Hops 2x 10
– Lateral Bounds 2 x 6-8 each leg