Lateral Jump
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Power
Conditioning
Coordination
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Bodyweight
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All Levels
Overview
The Lateral Jump is a foundational plyometric movement that trains explosive side-to-side power, coordination, and dynamic stability. It’s a must-have drill for athletes looking to improve lateral quickness, change of direction, and reactive agility. This movement challenges the body in the frontal plane, helping to correct movement imbalances and improve joint control under impact.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Quadriceps
Hamstrings
Calves
SECONDARY:
Core stabilizers
Ankle stabilizers
Adductors
Abductors
STEP-BY-STEP INSTRUCTIONS
Begin standing with feet hip-width apart and knees slightly bent.
Shift your weight into one leg, loading your hips like a spring.
Explosively push off laterally, jumping to the side.
Land softly with control, absorbing the impact through your hips, knees, and ankles.
Reset or immediately jump back in the opposite direction for continuous reps.
Benefits
Improves lateral power and speed
Enhances joint stability in the frontal plane
Builds athletic movement patterns for cutting and side-stepping
Supports injury prevention, especially for knees and ankles
Great addition to sport-specific or return-to-play training
COACHING CUES
Land soft and low-think control, not speed
Push the ground away laterally using your whole foot
Use your arms for balance and momentum
Keep your core engaged to stay centered
Don’t let your knees cave in-track over your toes