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How to do Line Agility to Cone Hop:

• Step 1: Down/Walk Back = 1 Repetition
• Step 2: Use a line that is 15-18 feet. If you're using a basketball court use the lane line. If not, use a line or lay down a piece of tape that is 15-18 feet long.
• Step 3: Place 2 cones on each side of the line about 3-6 feet away from the line in an alternate fashion. The further the cones the more explosion required so try try place them further out each session.
• Step 4: Tap both feet to the line and explode out as far as you can to "stick" the landing directly in front of the cone. Hold for 1 second, then hop over the cone. Again, stick the landing for one second before exploding laterally to touch the line with both feet again and continue.
• Step 5: Aim for accuracy and sharp change of direction on this drill.
• Step 6: Now that we're in phase 3 I expect your force absorption to be on point! You should be able to explode off the line and stick with 100% stability on each landing.

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Details

line agility to cone hop is a calisthenics and plyometrics exercise that primarily targets the calves and to a lesser degree also targets the hamstrings, hip flexors and quads ...more