Lateral Cone Hops

What is Lateral Cone Hops? Lateral cone hops are a plyometric exercise that focuses on improving agility, explosive power, and coordination. This exercise involves jumping laterally over a cone or marker from side to side.

Tutorial

1. Start by placing a cone or marker on the ground.
2. Stand next to the cone with your feet shoulder-width apart and knees slightly bent.
3. Bend your knees and jump laterally over the cone to the opposite side.
4. Land softly on the balls of your feet, immediately absorbing the impact with your legs.
5. Repeat the movement back and forth, ensuring quick and explosive jumps.

Common Mistakes

• Landing with stiff legs, increasing the risk of injury.

• Not fully extending the hips during the jump, reducing power output. - Allowing the knees to collapse inwards during landing, which can strain the knee joint.

Tips for Better Results

• Focus on pushing off explosively with each jump to maximize power.

• Keep your core engaged to maintain stability and control throughout the movement. - Land softly and quietly to reduce the impact on your joints.

• Start with a low cone height and gradually increase the height as you progress.

Muscles Worked Lateral cone hops primarily target the following muscles:

• Quadriceps - Hamstrings - Calves - Glutes - Hip abductors (outer thighs) - Core muscles for stability and control