Exercise library · Quads

How to Do Side Hop-Sprint

Step-by-step instructions, muscles worked and workouts that use the side hop-sprint.

Side Hop-Sprint animated demonstration from start to end position

Main muscles	Quads
Also works	Abductors, Adductors, Calves, Hamstrings
Equipment	Other
Level	Beginner
Type	Plyometrics

How to do it

Stand to the side of a cone or hurdle.
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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