Front Cone Hops (or hurdle hops)

Front Cone Hops (or hurdle hops) is a plyometric coordination - two-foot obstacle series exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
Exercise type: Plyometric coordination - two-foot obstacle series

Exercise technique

Layout
Space low cones evenly to match your jumping distance.
Start
Stand before the first cone with feet shoulder-width apart.
Preparation
Bend your hips and knees slightly and swing your arms back.
First jump
Jump forward over the cone with both feet together.
Contact
Land between cones and absorb the force under control through your legs.
Continue
Use your arms again to jump over the next cone.
Finish
After the last cone, balance on both feet and stop with small steps.

Key technique points

Match cone spacing to your ability.
Move both feet together.
Travel directly over each cone.
Soften your knees on landing.
Keep your chest facing forward.
Pause between jumps if technique deteriorates.

Common mistakes

Going around the cone

Do not dodge sideways instead of clearing the cone when tired.

Forcing the spacing

Do not reach your feet forward to make the next cone.

Knees collapsing inward

Maintain leg alignment throughout repeated contacts.

Excessive flight time

Avoid unnecessarily high, long jumps over low obstacles.

Landing too close

Do not crowd your feet against the next obstacle before takeoff.

Looking down

Do not fold forward to look at every cone.

Frequently asked questions