Smart Workout Diary

Side Hop-Sprint

The Side Hop Sprint is a plyometric agility drill that combines a controlled lateral hop with an immediate short sprint. It develops lower-body power, coordination, change-of-direction ability, and acceleration, primarily using the quads, glutes, and calves. It can support athletic speed and field- or court-sport conditioning.

Demonstration

Side Hop-Sprint — demonstration 1
Side Hop-Sprint — demonstration 2

Instructions

  1. Set up a clear lane: Use a flat, non-slip surface with enough open space to sprint straight ahead.
  2. Start athletic: Stand with feet about hip-width apart, knees and hips slightly bent, chest up, and core braced. Face the sprint direction.
  3. Hop laterally: Push off the outside foot and make a short, controlled hop to the side. Land softly on both feet with your knees tracking over your toes.
  4. Load the landing: Briefly absorb the landing by bending at the hips and knees while keeping your torso stable and your weight balanced through the feet.
  5. Sprint immediately: Drive forward into a short sprint using quick, powerful steps and coordinated arm action.
  6. Finish and reset: Decelerate gradually, walk back to the start, and repeat with equal control in the opposite lateral direction when applicable.
Muscle Group
Quads
Other Muscle Groups
Glutes, Calves
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize landing quality: Land quietly with bent hips and knees before accelerating; do not let the knees collapse inward.
  2. Keep the hop compact: A short, crisp lateral hop allows a faster and safer transition into the sprint.
  3. Build speed progressively: Begin at a controlled pace and increase sprint intensity only when each landing is stable.
  4. Use suitable footwear and space: Wear supportive shoes and keep the sprint lane clear of people and obstacles.
Exercise library