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Side Hop-Sprint

Trains the Quads.

Side Hop-Sprint: the muscles it trains, from the front. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 9 more. — The muscles this trains, front and back. Deeper red is primary.

Side Hop-Sprint: the muscles it trains, from behind. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 9 more. — The muscles this trains, front and back. Deeper red is primary.

How to do it

Set a low cone on the floor and stand side-on to it with the feet together and the knees softly bent.
Hop sideways over the cone with both feet and back again, landing softly on the balls of the feet each time.
Repeat for the chosen number of hops, keeping them quick and low.
On the last hop, land and immediately drive forward into a sprint.
Sprint for the chosen distance.
Walk back and reset.

Common mistakes

Pausing between the last hop and the sprint. The landing is the start; a pause to set the feet loses the point of the drill.
Hopping high. The hops are quick and low; height slows the rhythm.
Landing with the knees caving. Sideways hops load the knees sideways; they bend and track over the feet on every landing.
Sprinting off the wrong foot. Whichever foot lands last drives first; do not shuffle the feet to choose.

Muscles worked

Primary

Quads

Secondary