Exercise guide
Front Cone Hops (or hurdle hops)
Front Cone Hops are repeated two-foot jumps over a row of low barriers. The quadriceps, glutes, hamstrings, calves, and hip muscles produce and absorb each jump. The athlete rebounds forward from one landing into the next.
Training context
Using Front Cone Hops in a Workout
The drill is best performed early in a session while landing mechanics and speed remain sharp. Barrier height and spacing should allow the athlete to clear each object without tucking excessively or reaching forward.
Cones provide a forgiving starting option. Rigid hurdles require more precision and may increase the consequence of a missed jump.
Technique overview
Keep each landing beneath the body
Stand in front of the first barrier with a balanced stance. Jump with both feet, land softly, and use the landing to prepare for the next takeoff. Keep the knees aligned with the feet and the route straight. Stop when ground contact becomes heavy or the barriers can no longer be cleared cleanly.
Treat this as an overview and use a range, pace, and setup you can control.