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Running Hip Out Cone-Stop Drill

IntermediateCardioTier T2

A warm-up drill. You walk or jog easily between pairs of cones, stop at each pair, lift one knee and turn that hip outward, then set the foot down and jog on, switching legs.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • agility ladder or cones

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man jogging easily along a marked lane toward two floor cones, upright and relaxed.

    Step 1 of 5

    Walk or jog easily down the lane toward the next pair of cones, relaxed and upright.

  2. A man stopped beside the two cones on one leg, the other knee lifted to hip height, balanced and tall.

    Step 2 of 5

    Arrive at the cone pair, stop on your standing leg and lift the other knee up to hip height.

  3. A man balanced on one leg, the lifted knee rotated open outward to the side like a gate, arms slightly out for balance.

    Step 3 of 5

    Rotate the lifted hip outwards, opening the raised knee away to the side, still balanced on the standing leg.

  4. A man jogging on past the cone pair, the rotated leg returned to the stride, the next cone pair ahead.

    Step 4 of 5

    Set the foot down and jog on to the next pair of cones, ready to repeat the stop and rotation on the other leg.

  5. A man jogging easily along a marked lane toward two floor cones, upright and relaxed.

    Step 5 of 5

    Walk or jog easily down the lane toward the next pair of cones, relaxed and upright.

Safety Information

Walk or jog easily between the cone pairs, stop at each pair to lift one knee and rotate the hip outwards, then set the foot down and jog on, alternating left and right legs at successive cones. Keep the jog easy and the stop controlled. Work on a clear flat course; anyone with a hip, knee, ankle or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.