Side Hop-Sprint
Quick two-footed side-to-side hops over a cone, finished with an explosive sprint. Trains reactive footwork and the switch from lateral movement into acceleration.
Primary muscles
- Quadriceps
- Calves (Gastrocnemius)
Secondary muscles
- Adductors
- Hip Abductors
- Glutes (Gluteus Maximus)
- Hamstrings
- Soleus
- Sets
- 4–6
- Reps
- 6–10 hops + 10-20 m sprint
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand beside a cone or low hurdle, feet hip-width apart, knees soft.
Hop sideways over the cone with both feet.
Rebound straight back over to where you started.
Keep hopping back and forth as fast as you can for the set number of hops.
On the final landing, explode out of the stance into a 10-20 m sprint.
Walk back and rest before the next rep.
Breathing: Breathe quickly and rhythmically through the hops, then drive hard through the sprint.
Coaching tips
Hot feet over the cone
Stay low on the last landing
Explode out
Common mistakes
Hopping high and slow instead of low and fast
Standing up tall before the sprint
Drifting away from the cone
Safety notes
Use a soft cone and a clear sprint lane.
Warm up fully before sprinting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.