How do you perform this exercise?
- Stand athletic: feet hip-width, knees softly bent, chest up, eyes forward.
- Load through the hips and ankles and hop diagonally over the line to the opposite side of the next cone, landing on the balls of your feet.
- Absorb the landing softly by bending the ankles, knees, and hips while keeping knees tracking over toes.
- Immediately rebound into the next diagonal hop, using arm swing for balance and rhythm.
- Maintain a neutral torso and keep hops low-to-moderate and quick to emphasize control and reactivity.
- Continue hopping past all cones, then walk back to recover and repeat for the desired reps or time.
- If form degrades, slow the pace or reduce hop distance/height.
Which other muscles are involved?
Quads, Glutes, Hamstrings, Abductors, Adductors.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
