Lateral jumps
-Begin by jumping diagonally to one side of your body.
-Try to land on the front of your foot and control the landing by slightly flexing the knee of the landing leg.
-Immediately after the landing, jump diagonally to the other side.
-Repeat the diagonal jumps four times, then jog backwards with your knees lifted high to your chest until you are back to the starting position.
-Repeat the jumping to appropriate number of repetitions or time.

Importance
Lateral jumps are excellent drills to learn how to control the knee position when running. When landing on one leg, the knee must remain straight or potentially destructive forces can occur. The key to keeping the leg straight and adequately absorbing the impact is contracting the glutes and surrounding thigh musculature during the brief moment of landing. This drill is also beneficial in improving performance. Plyometric training increases the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Without explosive power, it is difficult to climb extreme hills and sprint at the finish line.

Precautions
Always remember to never completely straighten your knees when landing. As your knee bends to absorb the impact during the landing, be sure that your kneecap is over the second toe. If your knee moves into a knock-kneed position or a bow-legged position, greater stress occurs below the kneecap and at the joint lines of the knee potentially leading to pain and injury. Also remember to land on the front of your feet to aid with absorbing shock.

Recommended Repetitions and Progression
2 sets, 10 reps or 2 x 30 sec
2 sets, 12 reps or 2 x 45 sec
2 sets, 15 reps or 2 x 1 min

3 sets, 10 reps or 3 x 30 sec
3 sets, 12 reps or 3 x 45 sec
3 sets, 15 reps or 3 x 1 min

Handout
Plyo Lateral Jumps

Needed Equipment
None

Difficulty of Exercise (Guide)