How to do Side Hop-Sprint

Muscles worked

Main: Quads. Also: Glutes, Inner thighs, Calves, Hamstrings.

Step by step

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.

Similar exercises

• Alternate Leg Diagonal Bound
• Bench Jump
• Bench Sprint
• Depth Jump Leap
• Double Leg Butt Kick
• Dumbbell Seated Box Jump

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.