Side Hop-Sprint

How to perform

1. 01Stand to the side of a cone or hurdle.
2. 02Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
3. 03Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

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.