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Quadriceps · Intermediate

Lateral Hop 4 Times To Sprint

Plyometric lower-body drill developing power, rhythm, and landing control.

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Lateral Hop 4 Times To Sprint demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 6 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set up in a low athletic stance with space to hop laterally and sprint forward.
  2. 02Perform four quick lateral hops, landing softly and keeping the knees aligned on each contact.
  3. 03Use the fourth landing to lower the center of mass and orient the body toward the sprint direction.
  4. 04Drive forcefully off the outside leg and accelerate immediately into a forward sprint.
  5. 05Decelerate gradually after the assigned distance, then reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLateral Jump to Sprint

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Alternatives

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