Front Cone Hops

Instructions

1. Stand facing a small cone or obstacle with feet hip-width apart.
2. Bend your knees and swing your arms back to prepare for the jump.
3. Explosively jump forward over the cone, landing softly on both feet.
4. Immediately reset and repeat for reps or time.
5. Focus on quick, light landings and smooth forward motion.

Benefits

• Improves lower-body power and reactivity.
• Enhances agility and quickness.
• Trains coordination and balance under dynamic conditions.
• Useful for athletic conditioning and explosive movement patterns.

Key Points

• Use your arms to generate momentum with each hop.
• Land softly with knees slightly bent to absorb impact.
• Keep your chest up and back flat throughout.
• Maintain a consistent rhythm and pace.

Common Mistakes

• Landing with stiff legs or locked knees.
• Letting the chest collapse forward.
• Failing to use arms for balance and momentum.
• Losing control and hopping too far or unevenly.