Step by step instructions, muscle activation and variants for the Forward Backward Sideward.
Forward Backward Sideward Hops is a multi-directional plyometric agility drill in which you perform a sequence of small hops forward, backward, and laterally. It develops lower-body reactive power, spatial awareness, and cardiovascular conditioning, and is commonly used in athletic warm-ups and circuit training.
Common mistakes content is coming soon.
The Forward Backward Sideward is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.