Intermediate exercise

Side Hop-Sprint

Technique

How to perform Side Hop-Sprint

Stand beside a low cone or hurdle with clear space beyond it for the sprint.
Hop sideways over the obstacle and absorb the landing through your ankles, knees and hips.
Rebound back over the obstacle and continue alternating sides for the planned number of hops.
After the final landing, transition into a short forward sprint.
Slow down beyond the sprint area, reset, and recover before repeating the drill.

Programming relevance