Front Cone Hops (or hurdle hops)

This plyometric drill trains explosive hip and leg drive while helping you develop rhythm and balance. It's a simple but demanding movement for all athletes.

Instructions

1. Line up several cones or small hurdles in a row, spaced a few feet apart.
2. Stand in front of the first cone with feet shoulder-width apart.
3. Jump forward over the cone, using both arms to help drive upward.
4. Land softly, bend your knees to absorb impact, and immediately jump over the next cone.
5. Repeat until you’ve cleared the entire row.