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Front Cone Hops

AdvancedStrengthTier T4

Jump forward with both feet together over a row of small cones. Land softly and rebound right away over the next one.

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

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Line up a row of cones or small hurdles spaced a few feet apart and stand at the head of the line.
  • Start with both feet together facing down the line.
  1. He stands at the head of the low hurdle line, feet together, arms settled, facing down the row of small hurdles.

    Step 1 of 5

    Stand at the head of the lined-up hurdles.

  2. He is airborne over the first hurdle, both feet together and knees tucked up, arms swung forward for propulsion.

    Step 2 of 5

    Jump with both feet together over the first barrier, swinging the arms forward.

  3. He lands softly between the first and second hurdles, knees bent absorbing the impact, both feet together, gathering for the rebound.

    Step 3 of 5

    Absorb impact softly with the knees between hurdles.

  4. He is airborne again immediately over the second hurdle, both feet together, the rebound continuing down the line.

    Step 4 of 5

    Immediately rebound over the next barrier down the line.

  5. He stands at the head of the low hurdle line, feet together, arms settled, facing down the row of small hurdles.

    Step 5 of 5

    Stand at the head of the lined-up hurdles.

Safety Information

Land softly through the knees between hurdles. Start with low hurdles and a short line. 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. 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.