Lateral Cone Hops

intermediate · jump

Setup

Set a row of cones about half a meter apart on flat, non-slip floor, and wear shoes with good grip. Use low, soft plastic cones that simply topple when you clip one, never hurdles or anything rigid, which will drop you. Leave clear space at both ends of the row so you can slow down and stop. Stand next to the end of the row, turned 90 degrees to the direction of travel, feet together, knees slightly bent.

Execution

Dip the knees down quickly for a short beat to trigger a springy reflex.
Hop both feet sideways over the first cone, keeping the feet together while airborne.
Land softly just on the other side of the cone, with a slight knee bend to absorb the impact.
Hop immediately in the same sideways direction over the next cone, keeping a continuous rhythm.
At the end of the row, walk back and repeat in the opposite direction.
A set is 6-8 sideways hops, roughly one pass down the row each way, with 90 seconds of rest between sets.
If you clip a cone, the landings start to thud, or your feet stop staying together, end the set and take a full rest before the next one.

Breathing

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

Quick cues

Feet together while airborne.
Land soft just past the cone.
Hop continuously in one direction.
Stop once landings stop being soft.

Common faults

Fault: The feet splitting apart while hopping over the cone
Fix: Squeeze the inner thighs and keep the feet touching for the whole hop.
Fault: Landing with stiff, locked legs
Fix: Keep a slight bend ready in the knees to absorb the impact right on contact.
Fault: Hopping too high instead of hopping quickly sideways
Fix: Focus on sideways speed over the cone rather than jump height.
Fault: Only practicing one direction and skipping the other
Fix: Always do an equal number of reps in both directions.

Equipment

other

Muscle groups

legs, calves, glutes