Front Cone Hops (or hurdle hops)

How to perform

1. 01Set up a row of cones or other small barriers, placing them a few feet apart.
2. 02Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
3. 03Begin by jumping with both feet over the first cone, swinging both arms as you jump.
4. 04Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
5. 05Continue until you have jumped over all of the cones.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.