Quadriceps
Side Hop-Sprint
A plyometric drill that links a lateral hop to a forward sprint, training lower-body power and quick changes of direction.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 30–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Mark a starting line and a short sprint lane of about 10 meters, with a cone or line to hop over.
- 2Stand beside the marker in an athletic stance with knees slightly bent.
- 3Warm up well before any jumping.
How to perform
- 1Hop sideways over the marker, pushing off the outside leg and landing softly on the opposite foot.
- 2Land with a bent knee and your chest over your foot to absorb the force.
- 3Immediately turn and drive forward into a sprint for the full lane.
- 4Slow down gradually, walk back, and repeat to the other side.
