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. 

Vertical Jump to Lateral Box Jump

An addition of a Vertical Jump 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.

• Begin Standing in Athletic Position perpendicular and approximately 1-2 ft form the box.
• Reach at full extension overhead, with triple extension through your hips and on your toes
• Quickly rip your arms to your sides, dropping your hips to load position, typically half squat depth. 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 vertical jump followed by another explosive jump laterally onto the box.
• Reach overhead again at full extension and complete triple extension of your hips as you jump
• Land softly with both feet entirely on the box. This is important to develop eccentric strength, control and hip stability.
• Pause for 2 sec in athletic position 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 Lateral Depth Drop followed by a 2 sec pause to complete the jump.