Front Cone Hops (or Hurdle Hops)

intermediate · jump

Setup

Set up a row of 4 to 6 cones or low hurdles about 15-25 cm tall, spaced roughly half a meter apart. Use light ones that tip over when you clip them, never rigid fixed hurdles, because catching a foot on one puts you down on your face. Stand in front of the first one on dry, level ground with your feet shoulder-width apart.

Execution

Bend your knees slightly and swing your arms back to prepare for the jump.
Hop both feet over the first cone, swinging your arms forward for momentum.
Land softly right between the cones, with a slight knee bend to absorb the impact.
Hop immediately over the next cone without pausing long between jumps.
Finish the whole row, then walk back to the start to rest.
A set is 6-8 hops, roughly a pass and a half down the row, with 90 seconds of rest between sets; clipping a cone or landings that turn heavy end the set.

Breathing

Exhale on each hop, inhale as you land and reset. Do not hold your breath between consecutive hops.

Quick cues

Land soft between the cones.
Hop continuously, no long pauses.
Slight knee bend on landing.
Stop once landings stop being soft.

Common faults

Fault: Pausing too long between each hop
Fix: Reduce the number of cones or the spacing to keep a continuous hopping rhythm.
Fault: Landing with stiff, locked legs
Fix: Keep a slight bend ready in the knees to absorb the impact right on contact.
Fault: The knees caving inward on landing
Fix: Lower the cone height and focus on driving the knees outward.
Fault: Continuing to hop even after fatigue makes the landings uncontrolled
Fix: Stop the drill as soon as the landings stop being soft and stable.

Equipment

other

Muscle groups

legs, calves, glutes