Diagonal Hops over Objects

Diagonal Hops over Objects

Diagonal hops over objects is an exercise that not only increases the height of your jump but also the strength and quickness of lateral movements. This exercise will help you become a more agile and dynamic athlete and aid in all-round stability and balance of the body during change in direction movements. Diagonal hops over objects will work to improve performance in sports such as downhill skiing where lateral strength of the legs are crucial. As always, a warm up should be done before performing any plyometric exercises. The exercise amount is 4 sets of the 6-10 cone series.

Difficulty: Rating:

Equipment: 6-10 cones or small barriers (8-12 inches tall) staggered around 3-4 feet apart

Process
Starting Position: Stand with feet together at one end of the line of cones/barriers

Action: Keep the ankles together and jump in a zig zag formation across the cones/barriers down the line of cones/barriers. Land on the balls of both feet simultaneously, and make use the double arm swing to power up for jump and stabilize body movement.

Target Muscle Groups: Quadriceps, glutes, core stabilizers, calves and lateral leg muscles.