Side Hop-Sprint

BeginnerOtherCompoundPushPlyometrics
Side Hop-Sprint — start position
Side Hop-Sprint — end position

How to do it

  1. Stand to the side of a cone or hurdle.
  2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  3. 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.

Muscles worked

Primary:Quadriceps
Secondary:AbductorsAdductorsCalvesHamstrings

More quadriceps exercises

All Fours Quad Stretch

Body only · Intermediate

Alternate Leg Diagonal Bound

Compound · Beginner

Backward Drag

Other · Compound · Beginner

Barbell Full Squat

Barbell · Compound · Intermediate

Barbell Hack Squat

Barbell · Compound · Intermediate

Barbell Lunge

Barbell · Compound · Intermediate

All quadriceps exercises →

This is one card in your program builder

Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.

Build programs free Train with AirFit Coach