Exercise guide
Side Hop-Sprint
The Side Hop-Sprint combines repeated lateral hops over a low obstacle with an immediate forward sprint. The quadriceps, calves, hamstrings, abductors, and adductors produce and absorb force.
Training context
Before Adding the Side Hop-Sprint
The obstacle should be low enough that it can be cleared without tucking the feet or losing lateral balance. The sprint lane must be clear and aligned with the athlete's final landing.
Practice the lateral hops and sprint transition separately before combining them at full speed.
Technique overview
Own the final landing before accelerating
Hop laterally over the obstacle and rebound back using short ground contacts. On the final repetition, land in a position that allows the body to turn and accelerate safely. Sprint only after the feet and torso are aligned with the open lane.
Treat this as an overview and use a range, pace, and setup you can control.