Side Hop-Sprint
Side Hop-Sprint is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves and hamstrings. It is performed with other equipment.
How to do it
- 1Stand to the side of a cone or hurdle.
- 2Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
- 3Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.