A beginner plyometrics exercise done with a other that mainly works the adductors, with help from the abductors, calves and glutes. Position a number of cones in a row several feet apart. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
Updated
Primary
Adductors
Secondary
Abductors, Calves, Glutes, Hamstrings, Quadriceps
Equipment
Other
Level
beginner
Lateral Cone Hops demonstration
Lateral Cone Hops, starting positionLateral Cone Hops, finishing position
How to Perform
1Position a number of cones in a row several feet apart.
2Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
3Begin 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.
4Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
