Single Foot Lateral Jump

single foot lateral jump

single foot lateral jump

Many athletes vertical jump is better off two feet than with one. The single leg lateral jump will work to develop the muscles in each leg separately. This will allow for increase in strength and explosiveness in each leg. There is a greater risk of attaining injuries when jumping and landing with one leg due to stability weakness compared to that of two legs. Single leg training enhances single leg stability, strength, proprioception and force production of one leg with overall gains in performance and injury prevention. This exercise is great for sports such as hockey, soccer and basketball in which force production and movements on one leg is common (i.e. winding up for a soccer kick, taking off for a layup or a hockey slap shot). A warm-up should be done before performing plyometric exercises to prevent injuries. The exercise amount is 4 sets, 12-15 reps with 1-2 minute rest between sets.

Difficulty: Rating:

Equipment: None

Process
Starting Position: Stand with feet shoulder-width apart

Action: Jump up pushing sideways to the left off the ground and land on your left foot. Immediately after landing, push off to the right, landing on the left foot again. Continue jumping off from and landing on the left foot for the given amount of reps. Repeat this exercise using the other leg.

Target Muscle Groups: Quadriceps, glutes (butt), and calves.