Lateral Box Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Plyo Box
Primary muscle group
Gluteus Medius, Gluteus Maximus
Secondary muscle groups
Quadriceps, Adductors, Gastrocnemius
Movement pattern
Frontal Plane Jump to a Raised Surface
Training goal
Explosiveness
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Train lateral push-off power with a low-impact landing.
How it fits the system. An intermediate-level frontal plane jump to a raised surface entry in the Plyometrics section, programmed to develop explosiveness. Related work in the library: Skater Bound and Lateral Bound to Stick.
Primary muscles
Gluteus Medius, Gluteus Maximus
Secondary muscles
Quadriceps, Adductors, Gastrocnemius
Movement pattern
Frontal Plane Jump to a Raised Surface
Equipment
Plyo Box
Difficulty
Intermediate
How to Perform
- Stand side-on beside a low box.
- Dip and jump laterally onto the box, landing on both feet.
- Absorb softly with the knees tracking over the toes.
- Step down and reset, alternating the leading side.
Coaching Cues
- "Push through the outside foot."
- "Land quiet and square."
- "Step down, do not jump down."
Common Mistakes
- Twisting in the air to land facing forward.
- Landing with the knees inside the feet.
Progressions & Regressions
Progressions
Raise the box, or progress to continuous lateral bounds.
Regressions
Reduce box height, or perform a lateral hop to the floor.
When to Use It
When to use
Plyometric development for court, field and combat athletes.
When not to use
Knee or ankle pain, or poor lateral landing control.
Programming
4–6 reps per side, 3 sets, 60–90 seconds rest.
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