Front Cone Hops (or hurdle hops)

Technique

How to perform Front Cone Hops (or hurdle hops)

1. Arrange a short row of low cones or hurdles with space for a controlled landing between them.
2. Stand before the first obstacle with your feet about shoulder-width apart.
3. Bend your hips and knees and use an arm swing to jump forward over the obstacle with both feet.
4. Land on both feet and bend through the legs to control the impact.
5. Rebound into the next hop while maintaining the same forward line and clearing each obstacle.
6. After the final hop, settle into a stable landing rather than continuing to bounce.

Programming relevance

Muscles involved

Primary targets: Gastrocnemius, Soleus, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.