#63: 100 Lateral Hops Over a Line or Cone

When it comes to explosive movement and lateral agility, few drills pack as much punch as the lateral hop.

It’s deceptively simple: just jump sideways, again and again. But after 20 or 30 reps, your calves burn, your heart races, and your coordination is under pressure. That’s exactly the point.

This RB100 challenge targets the smaller stabiliser muscles in your legs and hips — ones often ignored in straight-line workouts. Lateral hops also improve reaction time, foot speed, and athletic power, making this a go-to movement for sports performance and injury prevention.

“Agility is earned, not given. Every rep teaches your body to move better.”
— RB100.Fitness

The Challenge

Complete 100 lateral hops over a line, cone, or small object. Each hop counts as one rep.

• Hop side-to-side with both feet together (advanced), or one at a time (beginner).
• Use a marked line on the floor or place a cone to jump over.
• Keep your arms active and land softly with bent knees.

Progressions:

• Add a timer and go for max speed.
• Use a resistance band around your ankles for added glute activation.

Regressions:

• Step side-to-side over the line if recovering from injury or just starting out.

Why It Works

• Boosts reactive power and neuromuscular coordination
• Strengthens ankles, knees, and hips against lateral forces
• Elevates heart rate for cardio conditioning
• Enhances agility for sports like tennis, football, and skiing

It’s a low-space, high-reward movement you can do virtually anywhere.

Programming Suggestions

• 4 sets of 25 reps, rest 30 seconds between
• 2 rounds of 50 reps for endurance
• Tabata format: 20s on / 10s rest x 8 rounds

Related Challenges

• #56: 100 Seconds of Sprint Intervals
• #40: Create a Playlist of 100 Workout Songs
• #46: Try 100 Hits on a Boxing Bag

Learn More

• ACE Fitness: Plyometric Training Basics
• Men’s Fitness: Agility Workouts

Athlete landing from a lateral hop with bent knees and active arms, low camera angle to highlight movement dynamics Athlete mid-air performing lateral hop over a small cone in a gym, side view with both feet lifted, strong focus and explosive energy, cinematic lighting Close-up of feet in athletic shoes mid-hop over a marked gym line