How to Do a Lateral Cone Hop

For athletes who require strong jumping ability, plyometric exercises such as lateral cone hops yield great benefits. Plyometric exercises build agility, speed and power by shortening the amount of time it takes for a particular muscle to contract to its maximal force. Lateral cone hops have the added benefit of building strength for the fast changes of direction necessary for basketball and volleyball players. Both competitive and recreational athletes can incorporate these exercises into their workout sessions.

Things You'll Need

  • 3 to 5 cones
  • Measuring tape
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Instructions

    • 1

      Lay your cones in a straight line with about 1 foot between them. Use your measuring tape to ensure equal spacing between each cone. Beginners generally need less space between cones, but as strength develops, increase the distance between them until you can comfortably jump 3 to 4 feet.

    • 2

      Stand sideways to the cones with your right shoulder in line with the first cone.

    • 3

      Jump sideways over the cones, always jumping from two feet. Land all of the jumps, except for the last, on two feet. After jumping over the final cone, land on your right foot. Immediately push off with the right foot to change directions. On the second pass, you will be jumping to the left.

    • 4

      Build up the number of jumps you perform. If you a beginner, aim for one set of 15 jumps. Eventually, build up to several sets of 30 jumps, with a rest period between each set.