Lateral Cone Hop

1. Place a cone or a marker on the ground to act as a reference point.

2. Stand beside the cone with your feet shoulder-width apart.

3. Bend your knees slightly and prepare to jump by engaging your core and glutes.

4. Push off the ground and jump sideways over the cone, landing on the balls of your feet.

5. Absorb the impact of the landing by allowing your knees to bend, and immediately jump back over the cone to the starting position.

6. Continue to hop back and forth laterally over the cone for the desired number of reps or time interval.

7. Focus on maintaining a quick pace and minimize the time spent on the ground between jumps.

8. Ensure proper form throughout the exercise, keeping your chest up and head facing forward.

9. After completing a set, take a brief rest before starting the next one.

Safety Tips:

• Warm-up properly before beginning the exercise to prevent injury.

• Wear appropriate footwear that provides adequate grip and cushioning.

• Start with lower intensity to get used to the movement before increasing speed and height of jumps.

• Stop if you feel any pain or discomfort.