Lateral Cone Hops

Lateral Cone Hops is a plyometric coordination - lateral two-foot series exercise involving Hip adductors. 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: Hip adductors
Secondary muscles: Hip abductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Quadriceps
Exercise type: Plyometric coordination - lateral two-foot series

Exercise technique

Cones
Space low cones evenly along your lateral travel line.
Direction
Stand beside the first cone facing perpendicular to the line.
Preload
Bend the knees slightly and swing your arms backward to prepare.
Jump
Move sideways and upward over the cone with both feet together.
Land
Land between cones and soften your hips and knees.
Rebound
Reuse the load under control for the next lateral jump.
Finish
Balance after the last cone and reset for the opposite direction.

Key technique points

Keep shoulders facing forward.
Track the cones along your side.
Synchronize both feet on contact.
Do not collapse the knees inward.
Choose spacing according to your landing.
Seek equal quality in both directions.

Common mistakes

Turning forward

Do not rotate the torso toward the cone line during the lateral series.

Avoiding the cone

Do not step forward without clearing the obstacle.

Excessive lateral distance

Do not jump beyond your balance and land on one foot.

Hard contact

Do not omit knee flexion on landing.

Dropping the head

Do not fold your chest to see the cone.

Rushing when tired

Do not increase jump speed while contact control deteriorates.

Frequently asked questions