A beginner plyometrics exercise done with a other that mainly works the quadriceps, with help from the abductors, adductors and calves. Stand to the side of a cone or hurdle. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
Updated
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Hamstrings
Equipment
Other
Level
beginner
Side Hop-Sprint demonstration
Side Hop-Sprint, starting positionSide Hop-Sprint, finishing position
How to Perform
1Stand to the side of a cone or hurdle.
2Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
3Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
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
