Bunny Hop: American Style Technique (Level 2 & 3)

Technique: Level 2 & 3

Protocol: Bunny Hop – American Style (Sequential Jump)

Bunny hop arc-shaped jump technique - MTB Evolution

Goal: Learn the bunny hop by lifting both wheels off the ground in sequence, so you can clear obstacles (logs, potholes) without losing speed.

Unlike the "English Hop" (where the rider pulls both wheels up at the same time), the American bunny hop uses the physics of leverage. You lift the front wheel first (a Manual), then jump explosively with your legs and "grab" the rear end of the bike. It is a key skill for advanced mountain bike jumping technique.

Glossary of Technical Terms

American Bunny Hop An arc-shaped jumping technique (front wheel first, then the rear). It gives you more height and more control at speed.
The Scoop A foot movement where the toes go down and the heels come up, so the pedals "stick" to the soles of your shoes and pull the rear of the bike up.
Pre-load A strong compression of both wheels (pushing your body down into the bike) right before the jump, to generate energy (rebound).
Leveling Pushing the handlebars forward while you are in the air, so the bike levels out for a safe landing.

1. Biomechanics: Anatomy of the Jump (the J-Motion)

A bunny hop is not a jump OFF the bike, it is a jump WITH the bike. Your body movement traces the letter J (Back-Up-Forward).

Phase Action Details
1. Pre-load Compress Quickly compress your body and the bike toward the ground. Like a spring.
2. Manual Back Drive your hips back explosively. The front wheel must go high (aim for the sky).
3. Explosion Up (Jump) While the front wheel is in the air, your legs explode vertically. You jump, the bike follows.
4. Scoop Pull The moment the rear wheel leaves the ground, point your toes down and pull the pedals backward and up.
5. Leveling Forward Push your arms forward hard. This lifts the rear wheel and levels the bike for landing.

2. Training Plan: Progression by Level

Drill Level Goal
Rear Wheel Lift Level 1 Lifting only the rear wheel. Focus on the "Scoop" foot movement. Isolating the rear-end lift.
Cardboard Box Jump Level 2 Jumping over a cardboard box (safe to hit). Height 20-30cm. Breaking through the mental barrier.
Speed Hops Level 3 Clearing markers at 25 km/h. Reaction speed, flow and precise landings.

3. Most Common Mistakes (Troubleshooting)

Dead Sailor

You stiffen up in the air and lose control. Fix: Stay dynamic. Your body must keep moving (back-up-forward) until you land.

Timing (Late Takeoff)

The front wheel clears the obstacle, but the rear wheel smacks into it ("Snake bite"). Fix: Jump earlier. Start the Manual 1-2 meters before the obstacle.

4. Practical Application: Where to Use the Bunny Hop on the Trail?

Many riders think the bunny hop is just a parking-lot trick. In reality, it is one of the most useful tools for keeping your speed and flow on technical terrain.

Clearing Holes (Gapping)

Instead of letting your wheels smash into every hole and slow you down, use a bunny hop to fly over them. This is the key to riding smoothly.

Changing Your Line in the Air

Advanced riders use the jump to change their path mid-air, landing on a cleaner part of the trail or in a better position for the next corner.

The Physiology of Explosiveness

A bunny hop is a maximum-power movement that recruits Fast-Twitch (Type II) muscle fibers and the ATP-PC energy system (lasting up to 10 seconds).

Training tip: Do sets with long rests (2-3 min) to restore your phosphocreatine stores. A tired rider cannot jump high.

Checklist for a Successful Jump:

Did I lift the front wheel high enough?
Are my feet in the "scoop" position?
Did I push the handlebars forward at the peak?
Did I land softly?

Pro Tips for Level 3

Practice on Flat Pedals:

This is a must for learning proper technique. If you ride clipless pedals (SPD), you are fooling yourself that you can "Scoop". Flat pedals force you to learn how to keep your feet planted correctly.

Bump Jump:

On the trail, a small rock or root can act as a "springboard". Hit it with your rear wheel on purpose as you hop. It will launch you even higher.

Frequently Asked Questions About the Bunny Hop

What is the difference between the English and the American Hop?
The English hop lifts both wheels at the same time (a flat jump), which works well at low speeds and over low obstacles. The American hop (this protocol) uses leverage (front wheel first, then the rear) for much greater height and more control at speed.
Can I learn this with SPD pedals?
You can, but it is not recommended for learning. SPD pedals let you "cheat" by pulling the bike up with your feet, instead of using proper weight shifting and the scoop. Learn on flat pedals first, then move to SPD.
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