Adductor
AdductorsFoam Roller
IntermediateStretching
Lateral Cone Hops
Primary muscles
Adductors
Secondary muscles
Abductors · Calves · Glutes · Hamstrings · Quads
Equipment: Other
Level: Beginner
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Position a number of cones in a row several feet apart.
- Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
- Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.