Cone Hops

How to perform the Cone Hops

1. Line up a few low cones or markers a short stride apart and stand at the first with the feet together.
2. Hop forward over each cone with both feet, keeping the jumps quick and low rather than high and slow.
3. Drive off the balls of the feet and use a short, springy knee bend to bound from one cone to the next.
4. Absorb each landing softly through the ankles and knees, stay balanced over the mid-foot, and reset to the start to repeat.

Suggested working range: 3–6 reps. Default progression: manual.

Common mistakes

• •Jumping high and slow over each cone instead of keeping the hops quick, low, and reactive.
• •Landing flat-footed and heavy rather than springing softly off the balls of the feet.
• •Drifting off balance to the side between cones instead of staying centred over the mid-foot.
• •Letting the tempo sag as fatigue sets in rather than stopping while the hops are still crisp.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise

Calves · Machine

Single-Leg Calf Raise

Calves · Bodyweight