Front Cone Hops (or hurdle hops)
Level: beginner
Category: plyometrics
Force: push
Mechanic: compound
Equipment: other
Primary muscles: quadriceps
Secondary muscles: abductors
adductors
calves
glutes
hamstrings
Instructions:
Set up a row of cones or other small barriers, placing them a few feet apart.
Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
Begin by jumping with both feet over the first cone, swinging both arms as you jump.
Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
Continue until you have jumped over all of the cones.