Lateral Cone Hops

Also called side cone hops, lateral hops and lateral hurdle hops.

Works

Adductors, plus side glutes, calves, glutes, hamstrings and quads

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Position a number of cones in a row several feet apart.

1. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
2. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
3. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Cues

• Stand side-on to the cones.
• Quick dip, hop over sideways.
• Land soft and rebound.
• Stay on the balls of the feet.

Common mistakes

• Pausing between hops.
• Heavy heel landings.

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.

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