Lateral Cone Hops

How to perform

1. 01Position a number of cones in a row several feet apart.
2. 02Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
3. 03Begin 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. 04Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of 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.