Single Leg Zigzag Jumps

Single Leg Zigzag Jumps

Single leg zigzag jumps is a good exercise 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. Single leg zigzag jumps are great for sports that involve a lot of lateral and dynamic movements such as basketball, football, track and field and volleyball 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 balanced on one foot 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 the same foot. 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