Zigzag Hops

Coaching cues

• Stand athletic: feet hip-width, knees softly bent, chest up, eyes forward.
• Load through the hips and ankles and hop diagonally over the line to the opposite side of the next cone, landing on the balls of your feet.
• Absorb the landing softly by bending the ankles, knees, and hips while keeping knees tracking over toes.
• Immediately rebound into the next diagonal hop, using arm swing for balance and rhythm.
• Maintain a neutral torso and keep hops low-to-moderate and quick to emphasize control and reactivity.
• Continue hopping past all cones, then walk back to recover and repeat for the desired reps or time.
• If form degrades, slow the pace or reduce hop distance/height.