Cone jumping exercises are a form of plyometric training designed to mimic the types of movements performed during sport performance. When using cones as a training tool, you can jump forward and backward, laterally or diagonally -- but it's important to focus on your jumping and landing form. The American Council on Exercise suggests landing on the toe and rolling backward to your heel to dissipate the landing force. Also make sure you allow your knees to flex slightly as you land to help reduce impact.
Lateral Zig-Zags
The lateral zig-zag exercise is a moderately difficult exercise designed for athletes who participate in sports that require this type of directional jumping, like basketball or volleyball. Set up a series of cones in a zig-zag formation. Each cone should be approximately 18 to 20 inches apart from each other. Start by standing to the outside of the first cone with your feet together. Squat down as you swing your arms backward and explosively jump diagonally over the first cone toward the second cone. Land to the outside of the second cone, bending your knees slightly and pushing your hips backward into a half-squat position. Swing your arms backward and perform another explosive jump over the second cone toward the third cone. Work your way through the zig-zag to complete the exercise.
Single Leg Zig-Zag Hop
To focus on strengthening one leg during a plyometric workout, try the single-leg zig-zag hop, but make sure that you concentrate even more on your landing form. Set up a series of cones in a zig-zag formation with each cone approximately 12 to 16 inches away from each other. Start to the outside of the first cone and balance on one leg. Bend your knee and lower yourself into a half-squat as you swing your arms backward. As you swing your arms forward, hop explosively in a diagonal direction over the first cone toward the second cone. Continue hopping on one leg through the cone series. Rest for one to two minutes, then repeat the series while balancing on your other leg.
Hourglass Jumps
You don't always have to jump over the cones in order to perform a cone jumping drill. To perform the hourglass jumps, set up four cones in a rectangle shape, approximately 2 feet by 3 feet. Stand in the center of the rectangle with your feet together. Bend your knees and hinge your hips backward into a squat position. Swing your arms backward, and as you swing them forward, hop diagonally forward to the left, landing at the first cone. Land softly, then squat down and jump laterally to the right, landing at the second cone. Again, land softly and immediately jump backward to the left, landing in the center of the rectangle. Perform a second backward left jump to land at the third cone, then jump laterally to the right to land at the fourth cone. Finish the "hourglass" shape by jumping diagonally forward to the left to land in the center of the rectangle. Perform a second set, this time reversing the jumping pattern.
Single Cone V
The single cone V will focus on shorter jumps with the intention of jumping as high as possible. Start by standing just behind a single cone with your feet together. Squat down, swinging your arms behind you, and as you swing your arms forward, jump explosively up and diagonally to the left, landing in front of the cone. Concentrate on pulling your knees toward your chest as you perform the jump. Land softly, then hop backward to the starting position, without the concentration on jumping height. When you're back in the starting position, squat down and jump explosively in a diagonal right motion, pulling your knees toward your chest. Land softly and hop lightly back to the starting position. Perform 10 total jumps.
Member Comments