PlyometricsIntermediate
Side Hop-Sprint
Quick two-footed side-to-side hops over a cone, finished with an explosive sprint. Trains reactive footwork and the switch from lateral movement into acceleration.
Primary muscles
- Quadriceps
- Calves (Gastrocnemius)
Secondary muscles
- Adductors
- Hip Abductors
- Glutes (Gluteus Maximus)
- Hamstrings
- Soleus
- Sets
- 4–6
- Reps
- 6–10 hops + 10-20 m sprint
- Rest
- 60–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.