Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Side Hop-Sprint primarily works the quadriceps, with the abductors, adductors, calves and hamstrings supporting the movement. It is a plyometrics movement performed with other.
1 / 2How to
Movement instructions
Stand to the side of a cone or hurdle.
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
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.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Side Hop-Sprint sessions.
Distance, duration and completed sets.
Example: 1 km in 7 minutes. Use the same distance unit and note the route or machine setting.
Compare time over the same distance and similar conditions. More distance and higher speed answer different questions; neither should be read without context.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
