Side Hop-Sprint

What it is

This drill develops lateral agility and explosive power in your lower body. You'll perform rapid side-to-side hops over an obstacle, concluding with a short sprint. It primarily targets your quadriceps, with significant engagement of your abductors, adductors, calves, and hamstrings. This combination enhances your ability to change direction quickly and generate forward momentum.

Technique tips

• Begin with a low obstacle like a small cone.
• Land softly, absorbing impact through your feet and knees.
• Rebound quickly off the ground between hops.
• Keep your core engaged and hips stable.
• Drive your arms powerfully during the final sprint.
• Focus on minimizing ground contact time for speed.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.