Start
End
LegsBeginnerBodyweight
Side Hop-Sprint
Side Hop-Sprint
Target Muscles
Quads, QuadsAbductors, AbductorsAdductors, AdductorsCalves, CalvesHamstrings, Hamstrings
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
Keep your back straight.
Control the movement.
