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ID: Side_Hop-Sprint

Side Hop-Sprint

LEVEL: beginner
Side Hop-Sprint

PROTOCOL SPECS

  • CATEGORYplyometrics
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTother

MUSCLE ENGAGEMENT

PRIMARY TARGETS

quadriceps

SECONDARY TARGETS

abductorsadductorscalveshamstrings

EXECUTION PROTOCOL

  1. Stand to the side of a cone or hurdle.
  2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  3. 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.