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Cone Jump Forward With 3 To 5 Second Hold

  • Stand with feet shoulder width apart and facing straight ahead.
  • Cones should be in front of you. 
  • Squat down and explode up and forward to land on the other side of the cones with ankles, knees and hips bent to absorb the impact.
  • Feet should land facing forward and knees should line up with the feet, not collapsing in or out. 
  • Hold landing position for 3-5 seconds.
  • Step back to starting position.
  • Perform prescribed number of repetitions.