Double Leg Zigzag Jumps

Double Leg Zigzag Jumps

Double leg zigzag jumps is a variation of the single leg zigzag jump where instead of jumping on one foot are now jumping on two feet. This exercise is also good for strengthening lateral leg muscles for more dynamic movements. As well, this exercise helps to develop stabilizer muscles of the leg to improve injury prevention. This drill is simply providing a different variation of jumps that would encounter in a sports setting (are not jumping on one foot all the time). Double leg zigzag jumps are great for sports that involve a lot of lateral and dynamic movements such as basketball, football, track and field, downhill and mogul skiing etc. This exercise engages the quadriceps, glutes, lateral leg muscles, and calves. A warm up should be done before performing plyometric exercise to prevent injury. The suggested exercise amount is 4 sets, 5 jump lengths with 10-20 seconds between lengths and 1 minute between sets.

Difficulty: Rating:

Equipment: Two parallel lines, 24-42 inches apart and 10 meters long.

Process
Starting Position: Stand on two feet on a line.

Action: Jump from one line to the other line in a continuous forward motion for 10 meters, always taking off and landing on two feet simultaneously. Do no “double hop” at the touch down. Use arm swings to balance, maximize height of jump and make movements more efficient.

Target Muscle Groups: Quadriceps, glutes, lateral leg muscles, and calves