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How to Do Side Hop-Sprint — Form, Muscles & Tips

Learn how to do the Side Hop-Sprint: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand to the side of a cone or hurdle.
  2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.