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Side Hop-Sprint

AdvancedCardioTier T4

Stand beside a low cone and hop sideways over it with both feet leaving the ground. Rebound to hop back, repeat, then sprint a short distance after the last landing.

Targets: Ankle

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

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand to the side of a cone or hurdle.
  • Be ready to hop sideways over the obstacle and rebound back.
  1. He stands beside the low cone, feet together, knees soft and weight balanced to spring sideways over it.

    Step 1 of 5

    Stand to the side of a cone, ready to hop sideways over it.

  2. He is mid-hop over the cone, both feet off the ground and knees tucked, travelling laterally across the obstacle.

    Step 2 of 5

    Hop sideways over the obstacle, both feet leaving the ground.

  3. He is bouncing straight back the other way, both feet again off the ground re-crossing the cone toward his start side.

    Step 3 of 5

    Rebound out of the landing to hop back to where you started.

  4. He has landed the final hop and is now driving forward into a sprint, body leaning ahead, legs extending into the first sprint steps away from the cone.

    Step 4 of 5

    On landing the last hop, finish the drill by sprinting a short distance forward.

  5. He stands beside the low cone, feet together, knees soft and weight balanced to spring sideways over it.

    Step 5 of 5

    Stand to the side of a cone, ready to hop sideways over it.

Safety Information

Begin standing to the side of a cone or hurdle. Hop sideways over the obstacle, rebound out of the landing to hop back to the start, hop the prescribed repetitions as quickly as possible, then finish by sprinting a short distance on the last landing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the immediate rebound out of each landing. The hops are springy and continuous, not stick-and-reset. 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.