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 MINI HURDLE JUMPS

Mini Hurdle Jumps are part of our Lateral Jump Series and are taught in a specific progression. Mini Hurdles are used quite frequently within our plyometric program. They allow the athlete to apply force, yet also allow them to learn proper landing techniques. We like to use 5 Mini Hurdles in a row spaced typically 3 ft apart in a straight line. The same technique learned in box jumping is applied here. As the athlete becomes proficient with their jumps, we start to string together repetitive jumps which require more body control, better technique, and increased power. Jumping over a hurdle creates more downward force, which in turn requires more power to change direction and subsequently adds more difficulty to the jump. This type of landing will increase hip stability and loading power.

Lateral Mini Hurdle Jumps: Continuous

Continuous is simply repetitive jumps. The athlete will also be working on coordination, timing, and control as well as improving lower body power. Focus on a proper knee cycle over hips as you jump over the hurdle as well as a proper landing to yield, load and explode from to the next jump.

• Begin Standing in Athletic Position parallel to the hurdle
• Without pause at the bottom of the movement, perform a lateral hurdle jump
• Without pause, quickly reload your hips and jump lateral back over the hurdle to your starting position.
• Land softly after the last jump. This is important to develop eccentric strength, control and hip stability.
• Work on a proper hip action with the knees cycling at waist height for every jump
• Hurdle height will depend upon athletic ability, but use a height that challenges the athlete within reason allowing them to still use proper form and execute the drill safely
• Repeat for number of reps prescribed