Side Hop-Sprint
Side Hop-Sprint is a plyometric power and speed - lateral hopping into acceleration exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Hamstrings
- Exercise type
- Plyometric power and speed - lateral hopping into acceleration
Exercise technique
- Setup
Place a low cone beside you and leave a straight sprint lane after the final landing.
- Stance
Stand beside the cone with soft knees.
- First crossing
Jump sideways over the cone with both feet together.
- Rebound
Absorb the landing through your hips and knees and hop back to the starting side.
- Sequence
Maintain rhythm with a small number of controlled back-and-forth hops.
- Start the sprint
On the final landing, orient your torso toward the sprint and accelerate with short, powerful steps.
- Finish
After the short run, reduce your speed gradually.
Key technique points
- Decide the sprint direction beforehand.
- Maintain knee alignment during sideways contacts.
- Hop with both feet simultaneously.
- Turn the final landing into a controlled acceleration.
- Leave clear space for the run.
- Allow room to decelerate.
Common mistakes
Choosing direction at the last moment
Do not try to turn your torso without control during landing.
Stepping on the cone
Do not move sideways before clearing the obstacle height.
Straight-knee contact
Receiving hop impacts with straight knees transmits a hard jolt through the joints.
Long first sprint stride
Do not brake acceleration by reaching forward.
Unbalanced turn
Do not throw your torso into the sprint direction before establishing foot support.
Fatigued sequence
Do not accelerate the exit once hopping control is lost.
Frequently asked questions
Side Hop-Sprint: why is “Choosing direction at the last moment” a mistake?
Do not try to turn your torso without control during landing.
Side Hop-Sprint: why is “Stepping on the cone” a mistake?
Do not move sideways before clearing the obstacle height.
Side Hop-Sprint: why is “Straight-knee contact” a mistake?
Receiving hop impacts with straight knees transmits a hard jolt through the joints.
Side Hop-Sprint: why is “Long first sprint stride” a mistake?
Do not brake acceleration by reaching forward.
Side Hop-Sprint: why is “Unbalanced turn” a mistake?
Do not throw your torso into the sprint direction before establishing foot support.
Side Hop-Sprint: why is “Fatigued sequence” a mistake?
Do not accelerate the exit once hopping control is lost.
What should I focus on when doing Side Hop-Sprint?
Decide the sprint direction beforehand. Maintain knee alignment during sideways contacts. Hop with both feet simultaneously. Turn the final landing into a controlled acceleration. Leave clear space for the run. Allow room to decelerate.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.