The Side Hop-Sprint is a powerful combination drill that trains both lateral quickness and straight-line speed. FitnessTracker users looking to improve athletic performance or general conditioning will find this explosive movement valuable for developing agility and reaction time.
Instructions
- Stand beside a low cone or hurdle with knees slightly bent.
- Hop laterally over the obstacle and land softly.
- Immediately rebound back to the starting position.
- After the final hop, sprint a short distance (e.g., 10–20 feet).
- Rest, then repeat for the desired number of rounds.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Abductors (secondary)
See exercises for Abductors · Learn about the Abductors - Adductors (secondary)
See exercises for Adductors · Learn about the Adductors - Calves (secondary)
See exercises for Calves · Learn about the Calves - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings