AdductorsBeginner

Lateral Cone Hops

Plyometrics movement using Other.

Primary muscle: Adductors
Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AdductorsSupporting Abductors, Calves, Glutes, Hamstrings, Quadriceps

Movement instructions

Set up, move with control, and reassess.

1
Position a number of cones in a row several feet apart.
2
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
3
Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
4
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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