Lateral Cone Hop
10 reps
Load your hips and explode sideways over the cone, landing soft.
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ADDUCTORS
Lateral Cone Hop
A plyometric drill where you spring sideways over a cone to build lateral power and agility. It trains the legs to produce and absorb force quickly through the frontal plane, which sharpens quickness and coordination for sport.
How to do it
- 1
Stand a few inches to the side of the cone, feet about hip width apart.
- 2
Hinge at your hips and swing your arms back, keeping your torso rigid and heels down.
- 3
At a quarter-squat depth, explode up and out by extending your hips and knees and swinging your arms forward.
- 4
Push off your outside foot to drive laterally over the cone.
- 5
Land softly on the other side, bending your hips and knees to absorb the impact.
- 6
Immediately rebound back over to the starting side.