Plyometrics

Lateral Cone Hops

The lateral cone hops is a beginner plyometrics exercise for your adductors, using other.

Main muscles
Adductors
Also works
Abductors, Calves, Glutes, Hamstrings, Quads
Equipment
Other
Level
Beginner
Lateral Cone Hops, starting position
Start
Lateral Cone Hops, end position
Finish

How to do it

  1. Position a number of cones in a row several feet apart.
  2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  3. 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.
  4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Alternatives to the lateral cone hops

Thigh Adductor Machine Lateral Box Jump Other Band Hip Adductions Bands Carioca Quick Step Body weight Lateral Bound Body weight