Lateral Cone Hop
Continuous two-footed sideways jumps over a row of cones, rebounding quickly from each landing. Builds lateral power, reactive ankle stiffness and footwork.
Primary muscles
- Quadriceps
- Adductors
- Calves (Gastrocnemius)
Secondary muscles
- Hip Abductors
- Gluteus Medius
- Glutes (Gluteus Maximus)
- Hamstrings
- Soleus
- Sets
- 3–4
- Reps
- 4–6 cones each way
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand side-on to a row of cones spaced a few feet apart, feet hip-width apart, next to the first cone.
Dip quickly at the knees.
Jump up and sideways over the first cone, pulling the knees up.
Land on the balls of the feet with soft knees.
Rebound straight into the jump over the next cone and continue down the row.
Keep facing the same way on the return so you lead with the other side.
Breathing: Exhale on each takeoff and keep breathing steadily.
Coaching tips
Quick off the floor
Knees up over the cone
Hips square
Common mistakes
Stopping between hops
Landing heavily on the heels
Knees caving in on landing
Turning to face the direction of travel
Safety notes
Use soft or collapsible cones.
Start with small cones and add height later.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.