Front Cone Hops (or hurdle hops)

Also called cone hops, hurdle hops and hurdle jumps.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Set up a row of cones or other small barriers, placing them a few feet apart.

1. Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
2. Begin by jumping with both feet over the first cone, swinging both arms as you jump.
3. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
4. Continue until you have jumped over all of the cones.

Cues

• Swing both arms.
• Jump over each cone.
• Land soft, rebound fast.
• Stay on the balls of the feet.

Common mistakes

• Pausing between hops.
• Landing heavy on the heels.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

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