Start
End
LegsBeginnerBodyweight
Side Hop-Sprint
عدو بقفزات جانبية
Target Muscles
QuadsAbductorsAdductorsCalvesHamstrings
Blue = primary · Gray = secondary
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- 1
Stand to the side of a cone or hurdle.
- 2
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
- 3
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
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.
