Side Hop-Sprint

Also called lateral hop to sprint and side hop sprint drill.

Works

Quads, plus side glutes, adductors, calves and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Stand to the side of a cone or hurdle.

1. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
2. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

Cues

• Stand beside the cone.
• Hop side to side, fast.
• Rebound off each landing.
• Land the last hop and sprint.

Common mistakes

• Heavy, slow landings.
• Hesitating before the sprint.

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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