Single Lateral Foot 4-Cone Hop

1. Setup:

   • Place four cones in a straight line, about 2-3 feet apart from each other.

2. Starting Position:

   • Stand next to the first cone with your feet shoulder-width apart.

   • Shift your weight onto your right leg, lifting your left leg off the ground slightly.

3. Movement:

   • Begin the exercise by hopping sideways to the right over the first cone, landing softly on your right foot.

   • As soon as you land, immediately push off with your right foot to hop sideways over to the second cone.

   • Continue this pattern, hopping from cone to cone, always landing on the same foot (right foot).

4. Technique:

   • Keep your knee slightly bent when you land to absorb the impact.

   • Maintain a tall posture, engaging your core for stability.

   • Swing your arms naturally to help maintain balance.

5. Repetitions:

   • Perform the hops in one direction (from the first to the fourth cone).

   • After reaching the last cone, switch legs and perform the same sequence starting with your left leg.

6. Cool Down:

   • After completing the hops, take a moment to stretch your legs, focusing on the quadriceps, hamstrings, and calves.

Tips for Beginners:

• Start slowly to get comfortable with the hopping motion before increasing your speed.

• If you feel unsteady, hold onto a nearby wall or sturdy surface for support until you gain confidence.

• Focus on landing softly to reduce the risk of injury and improve your balance.