Side Hop-Sprint

Side Hop-Sprint — Start position — Start position

Side Hop-Sprint — End position — End position

Region: Knee & Thigh
Equipment: Other
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

quadriceps
abductors
adductors
calves
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.
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.

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