Exercise guide
Lateral Cone Hops
Lateral Cone Hops are repeated sideways jumps over a row of low barriers. The lower-body muscles work together to create lateral force, clear each cone, and absorb the following landing.
Training context
How Lateral Cone Hops Differ
The cones provide a target for both direction and clearance, but they should remain low enough that the athlete does not sacrifice rhythm or landing position. The drill emphasizes repeated contacts rather than maximum jump distance.
Athletes who cannot maintain alignment may pause between cones or begin with a line on the floor instead of a raised obstacle.
Technique overview
Clear the cone without chasing height
Begin beside the first cone with a small bend through the hips and knees. Jump sideways using both legs, clear the obstacle, and land softly with the feet under the body. Rebound only when the next takeoff can follow the same controlled position.
Treat this as an overview and use a range, pace, and setup you can control.