Lateral Cone Hops

A plyometric exercise using cones to improve agility and coordination by hopping laterally.

Instructions

• Place a series of cones in a line with about 1 to 2 feet of space in between each cone.
• Stand beside the first cone with feet shoulder-width apart.
• Bend your knees slightly and jump laterally over the cone, landing softly on the balls of your feet.
• Immediately jump laterally over the next cone. Continue this pattern down the line.
• Ensure your knees stay aligned with your feet while jumping and landing.
• Perform the hops continuously without pausing.

Common Mistakes to Avoid

• Not keeping the knees aligned with the feet, which can lead to injuries.
• Landing on heels instead of the balls of the feet, reducing balance and agility.
• Pausing between jumps, which lessens the plyometric benefit.

Additional Information