Lateral Cone Hops
Lateral Cone Hops is a plyometric exercise designed to improve lateral movement, balance and explosive strength. This exercise primarily engages the adductors, quadriceps, hamstrings and gluteus, making it ideal for athletes looking to increase their performance in sports that require quick lateral movements.
Correct Execution of Lateral Cone Hops
Follow these steps to perform the exercise correctly:
- Line up a row of cones or other small obstacles several feet apart.
- Stand next to the first cone, with your body perpendicular to the row of cones.
- Bend your knees slightly and engage your core to prepare for the jump.
- Explosively jump sideways over the cone and land softly on the opposite side with knees slightly bent.
- Continue to jump over each cone in the row, then return to the starting position.
Common Mistakes to Avoid
To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:
- Inadequate knee bend: Be sure to bend the knees sufficiently when landing to absorb shock and reduce stress on the joints.
- Lack of core stabilization: Keep the core engaged throughout the movement to maintain balance and proper posture.
- Uneven rhythm: Focus on a smooth and controlled movement rather than speed to ensure proper form.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Start with lower obstacles and shorter distances between cones to build basic strength and balance.
- Advanced: Increase the height of the obstacles or perform the exercise on one leg to increase the intensity and challenge.
Number of Repetitions and Sets
Aim for 3 sets of 10-12 jumps over each cone. To build muscle strength and cardiovascular endurance, perform the exercise 2-3 times a week.
Breathing
Maintain even and controlled breathing throughout the exercise to support stability and rhythm.
Video Demonstrations
Watch these videos for visual guides to properly performing Lateral Cone Hops: