Jump Matrix
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Power
Coordination
Multi-Plane Movement
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Bodyweight
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Intermediate to Advanced
Overview
The Jump Matrix is a multi-directional plyometric drill that challenges your ability to produce and absorb force in all planes of motion-forward, backward, lateral, and rotational. This sequence promotes athletic versatility, balance, and full-body coordination. Ideal for athletes, return-to-play scenarios, and anyone looking to level up movement competency.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Hamstrings
Calves
SECONDARY:
Obliques
Hip abductors/adductors
Core stabilizers
Ankle stabilizers
STEP-BY-STEP INSTRUCTIONS
Start in an athletic stance with soft knees and feet hip-width apart.
Perform a forward jump, land softly, then immediately jump backward to your start position.
Next, jump laterally to the right, land with control, then jump laterally back to center.
Finish the sequence with a 45 degrees rotational jump, land softly, then rotate back on the next rep.
Repeat the full matrix in a controlled rhythm, focusing on clean landings and coordinated transitions.
Benefits
Builds explosive strength in all directions
Enhances movement efficiency and joint control
Develops reactive balance and spatial awareness
Supports athletic performance in chaotic, game-like settings
Ideal for injury prevention and reconditioning work
COACHING CUES
Stick your landings-quiet feet, soft knees
Stay low and controlled, not rushed
Use your arms for rhythm and momentum
Brace your core throughout the sequence
Push evenly through the whole foot, not just the toes