Lateral cone hop
The lateral cone hop is an agility drill that requires athletes to jump over cones or other short obstacles sideways instead of forward or backward. This drill is beneficial for any athlete who needs explosive lateral power, such as track and field competitors, basketball players, and more. It can be performed for reps or for a set amount of time, depending on the athlete's needs.
The lateral cone hop is an excellent way to improve agility and coordination, as it requires athletes to move quickly and accurately to successfully complete the drill. It also develops balance and stability, as athletes must land on two feet before switching directions. Additionally, it can be used to develop explosive power, as athletes must jump with force to clear the cones.
The lateral cone hop can be used as a warm-up exercise, as a way to improve overall agility, or as a conditioning drill. It can also be incorporated into a circuit of other exercises to target different aspects of performance. The lateral cone hop is a versatile drill that can be adapted to the needs of individual athletes.
Type:
Plyometrics
Muscles Used:
Adductors
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The lateral cone hop is a great way to increase agility, coordination, balance, and stability.
- It develops explosive lateral power and jump height, as well as multidirectional power and coordination.
- Hurdles, cones, or any other small object can be used for this drill.
- The lateral cone hop can be used as a warm-up, to target overall agility, or as a conditioning drill.
- It can be adjusted to suit the needs of individual athletes.
Step by Step Instructions For Lateral cone hop
- Position a number of cones in a row several feet apart.
- Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
- Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Warm Up Tips
- Start with a dynamic warm-up to get your body prepared for movement. This can include exercises like jogging, high knees, butt kicks, and leg swings.
- Begin by setting up a row of cones several feet apart.
- Stand next to the end of the cones, facing 90 degrees to the direction of travel.
- Perform a few practice jumps to get a feel for the movement and ensure proper form.
- Initiate the jump by dipping with your knees to initiate a stretch reflex.
- Immediately reverse direction and push off the ground, jumping up and sideways over the cone.
- Use your legs to absorb the impact upon landing, and then quickly rebound into the next jump.
- Continue down the row of cones, focusing on quick and explosive movements.
- Perform the lateral cone hop for a set amount of reps or for a specific amount of time, depending on your goals and fitness level.
- Remember to breathe throughout the exercise and maintain proper form to avoid injury.
- After completing the lateral cone hop, take a few minutes to cool down and stretch your muscles.
Lateral cone hop Safety Tips
- Ensure that the cones are placed at a safe distance apart to avoid tripping or colliding with them.
- Before starting the exercise, make sure to warm up properly to prevent injuries. This can include dynamic stretches and light cardio to increase blood flow to the muscles.
- Maintain proper form throughout the exercise by keeping your chest up, back straight, and knees slightly bent.
- Start with a lower intensity and gradually increase the speed and height of the jumps as you become more comfortable and proficient.
- Land softly on the balls of your feet to minimize impact on your joints and reduce the risk of injury.
- Always be aware of your surroundings and ensure that there is enough space to perform the lateral cone hop safely without obstacles or hazards.
- Listen to your body and stop immediately if you experience pain or discomfort. Consult with a healthcare professional if necessary.
- Stay hydrated and take breaks as needed to prevent fatigue and maintain proper form.
- Practice on a non-slip surface to minimize the risk of slipping or sliding during the exercise.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting the lateral cone hop.
Incorporating Into Other Workouts
One way to incorporate the lateral cone hop into workouts is by using it as a warm-up exercise. This can help athletes activate their muscles and prepare their bodies for more intense training. Athletes can perform a few sets of lateral cone hops, focusing on proper form and technique.
Another way to incorporate this exercise is by using it to target overall agility and coordination. Athletes can set up a circuit of different agility drills, including the lateral cone hop, to challenge their ability to move quickly and accurately. This can be especially beneficial for sports that require quick changes in direction, such as basketball or soccer.
The lateral cone hop can also be used as a conditioning drill. Athletes can perform multiple sets of lateral cone hops for a set amount of time or a certain number of repetitions. This can help improve their endurance and explosiveness.
Additionally, the lateral cone hop can be adjusted to suit the needs of individual athletes. Athletes can vary the distance between the cones, the number of cones used, or the height of the cones to make the exercise more challenging or less challenging. They can also incorporate other variations, such as adding a lateral shuffle before each hop or performing a tuck jump over the cone.
Overall, the lateral cone hop is a versatile exercise that can be incorporated into workouts to improve agility, coordination, balance, stability, and explosive power. It can be used as a warm-up, to target overall agility, or as a conditioning drill. Athletes can adjust the exercise to suit their