Cone Hops (4-Corner)
Intermediate
Lower Body
Pogo
Description
Hop in a square pattern around four cones. Develops multi-directional quickness and the ability to change direction rapidly.
Muscles Worked
Calves (primary)
Quadriceps (primary)
Glute Medius
Hip Flexors
Equipment
Cones
Coaching Cues
- Set 4 cones in a square pattern. Hop forward to first cone. Hop right to second. Hop backward to third. Hop left to start. Minimize ground contact time. Complete clockwise then counterclockwise.
Contraindications
Requires good ankle stability. Progress from bilateral to single-leg.