Hop With Directional Reaction Sprints
This exercise involves jumping and quick change of direction movements which will work on quickness of jumps, reaction time and speed. Hop with directional sprints is great for sports such as football, soccer and tennis where lateral changes in direction are common. This exercise engages various muscles of the lower leg including the quadriceps, calves, glutes and other lateral leg muscles. A warm up should be done before performing plyometric exercises to prevent injury. The suggested exercise amount is 4 sets, 5-10 reps with 10-20 second rest between reps and 1-2 minute rest between sets.
Difficulty: Rating: 
Equipment: A partner (can still do without a partner but it is ideal to have one for maximizing development of reaction time) and a row of 4-6 cones placed 3-4 feet apart to for a Y.
Process
Starting Position: Stand with feet shoulder width apart facing the first cone. Your partner stands at the top of the Y, between the two spread cones.
Action: Two-foot jump over the row of cones. As you clear the last cone, your partner will point to one of the far cones (either on the left or right). Sprint to the indicated cone upon landing from the last hop.
Target Muscle Groups: Quadriceps, calves, glutes and other lateral leg muscles
