LATERAL JUMPS

Lateral Jumps allow an athlete to train Bilateral power in a Lateral direction. Powerful triple extension through the hips, knees and ankles is the primary focus. You will also need to adjust your base of stance relative to your center of gravity, both on the takeoff and the landing.

LATERAL BOX JUMPS

Lateral Box Jumps are part of our Lateral Jump Series and are taught in a specific progression. The Box Jump height will vary depending on ability. When you land on the box, your hip joint should be slightly above your knee joint. We will also change the method of preloading before the jump to challenge a different reactive stimulus. Although the box may not be a max height, you are expected to perform each jump with maximal effort.

Lateral Box Jump: Hurdle Jump

A Hurdle Jump creates more downward force, which in turn requires more power to change direction and subsequently adds more difficulty to the jump. This jump pattern will help increase hip stability and loading power.

• Begin Standing in Athletic Position perpendicular and approximately 2 ft form the box.
• Slowly reach overhead with arms at full extension. Standing tall in triple extension on toes
• Quickly rip your arms to your sides and drop your hips to the load position, which typically a half squat. The harder you pull down your arms, the more explosive you are on the jump.
• Without pause at the bottom of the movement, perform a lateral hurdle jump followed by another explosive lateral jump onto the box.
• Reach overhead with full extension of your arms and complete triple extension of your hips
• Land softly with both feet entirely on the box. This is important to develop eccentric strength, control and hip stability.
• Pause for 2 sec at the landing and repeat
• Jump box height will be based upon ability. Your hips should be slightly above your knees upon landing. If not, the jump box may be too high
• Perform a Forward Depth Drop followed by a 2 sec pause to complete the jump.