Start
End
Plyometrics
Side Hop-Sprint
beginnerother·compound·push
Muscles Worked
Secondary
iliotibial tractobturator externusobturator internussartoriusadductor brevisadductor longusadductor magnusadductor minimusgracilispectineusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorbiceps femorispopliteussemimembranosussemitendinosus
How to Perform
1
Stand to the side of a cone or hurdle.
2
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
3
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Alternatives to Side Hop-Sprint
Same muscles, different equipment or difficulty
