Front Cone Hop
Trains the Quads.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Set a row of low cones or small hurdles in a line, a short distance apart.
- Stand facing the first one with the feet together and the knees softly bent.
- Hop forward over it with both feet, landing softly on the balls of the feet with the knees bent.
- Spring straight into the next hop over the next cone, spending as little time on the floor as you can.
- Keep the torso tall and the arms swinging to help the hop.
- Continue to the end of the line, then walk back.
Common mistakes
- Pausing between hops. The landing is the take-off; a pause between cones is a series of jumps rather than a hop.
- Landing on the heels. The balls of the feet take the landing and spring; a heel landing is flat and slow.
- Splitting the feet. Both feet leave and land together; a staggered take-off is a step.
- Cones or hurdles too high. Low is right; the drill is about quick contacts, not clearance.