Start
End
LegsBeginnerBodyweight
Lateral Cone Hops
قفزات جانبية على المخاريط
Target Muscles
AdductorsAbductorsCalvesGlutesHamstringsQuads
Blue = primary · Gray = secondary
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- 1
Position a number of cones in a row several feet apart.
- 2
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- 3
Begin 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
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
