Lateral Cone Hops

Lateral Cone Hops is a plyometric exercise that improves balance, strength and explosiveness, especially in the lower body. This exercise targets muscles such as the quadriceps, hamstrings and calves while improving lateral mobility and coordination, which is especially useful for athletes who need to strengthen lateral movements.

Correct Form and Technique

How to perform Lateral Cone Hops :

  1. Starting position: Place a cone on the ground and stand next to it with your feet hip-width apart. Keep your core engaged, and have your arms out to the side for balance.
  2. Jump: Bend your knees slightly and jump sideways over the cone with both feet. Land softly with your knees slightly bent to absorb the impact.
  3. Quick Returns: When you land, immediately jump back to the starting position. Continue jumping back and forth in a steady rhythm.
  4. Breathe: Breathe in when you land, and breathe out when you jump.

Common Errors

To get the most out of Lateral Cone Hops , avoid these common mistakes:

  • For hard landings: Land softly with bent knees to protect joints from overload.
  • Lack of stability: Don't let your knees fall inward when landing. Keep them stable to avoid damage.
  • Poor balance: Use your core to maintain balance and control throughout the exercise.

Modifications and Variants

Adapt the exercise to your level:

  • Beginner level: Start with small, controlled jumps and focus on technique.
  • Advanced level: Increase the distance between the cones or use one leg to increase the challenge and improve balance.

Repetitions and Sets

Aim for 3 sets of 10-12 jumps , back and forth over the cone. The exercise can be included in plyometric training or as part of a HIIT session to improve speed and lateral strength.

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