Napra

Lateral Cone Hops

PlyometricsBeginner Adductors (inner thigh)Abductors (outer hip)CalvesGlutesHamstringsQuadriceps Cones / hurdles
Lateral Cone Hops, step 1
1. Stand next to the cones with both feet down, knees bent.
Lateral Cone Hops, step 2
2. Hop sideways over the cones: knees pulled up, feet clear above the cones.

How to do it

  1. Position a number of cones in a row several feet apart.
  2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  3. 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.
  4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

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