Lateral Broad Jump
Quick Information
Category
Agility & Footwork
Difficulty
Intermediate
Equipment
None
Primary muscle group
Gluteus Maximus, Gluteus Medius, Quadriceps
Secondary muscle groups
Adductors, Calves, Trunk
Movement pattern
Lateral Jump for Distance
Training goal
Lateral Power, Landing Mechanics
Sport
Basketball, Soccer, Tennis, Skiing, Football
Overview
Purpose. Express and test horizontal power sideways — the direction cuts and crossovers actually happen in.
How it fits the system. An intermediate-level frontal-plane plyometric in the Agility & Footwork section, programmed to develop lateral power and landing mechanics. Related work in the library: Broad Jump and Skater Bound.
Primary muscles
Gluteus Maximus, Gluteus Medius, Quadriceps
Secondary muscles
Adductors, Calves, Trunk
Movement pattern
Lateral Jump for Distance
Equipment
None
Difficulty
Intermediate
How to Perform
- Stand side-on to the jumping direction, feet hip-width apart.
- Countermove down and across, then drive hard off both legs sideways for maximum distance.
- Land on both feet in a stable athletic stance and stick it for two seconds.
- Reset fully between attempts; measure the best of each set.
Coaching Cues
- Swing the arms across the body into the jump.
- Project out, not up.
- Stick the landing — no extra steps, no knee cave.
Common Mistakes
- Rotating the trunk mid-air into a forward jump.
- Soft, collapsing landings with the knees inside the feet.
- Doing high volumes; this is a maximal-output drill.
Progressions & Regressions
No items found.
Progressions
Single-leg lateral broad jump, then repeated jumps with a stick between each.
Regressions
Sub-maximal distance with a two-second pause before every jump.
When to Use It
When to use
Fresh at the start of a power session, after warm-up and before strength work.
When not to use
Fatigued, on slippery surfaces, or during knee-injury return before landing control is restored.
Programming
3 to 4 sets of 3 jumps per side with full recovery between sets.
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