How to do a Lateral Cone Hop

Lateral Cone Hop is a plyometric exercise that primarily targets your lower body muscles, especially the quads, hamstrings, and calves. By hopping laterally over a cone, you add an element of instability and agility to the movement. This exercise is excellent for improving lateral quickness, coordination, and overall athletic performance. It's a great way to add intensity and variety to your lower body or agility training.

1. Stand 3-6” perpendicular from the cone and place your feet hip-width apart.
2. Begin hinging at your hips while simultaneously extending your arms behind you.
3. Maintain a straight and rigid torso throughout while you descend and keep your heels firmly on the ground.
4. Once you have reached a half squat depth, you will need to immediately explode upward by extending your hips and knees and swinging your arms forward.
5. Push off more with furthest lateral foot from the cone to move laterally to the other side of the cone.
6. Absorb the impact by slightly flexing your hips and knees and immediately recoil to return to the starting position.