Lateral obstacle jumps
-Place a small on low object on the floor.
-Begin by first beginning your knees slightly, then jump over the object.
-Land on the front of your feet and control the landing by bending your knees approximately 60 degrees.
-Immediately jump to the other side of the object.
-Repeat jumping back and forth over the object until the appropriate number of repetitions or time are completed.

Importance
Lateral obstacle jumps are excellent drills to prepare your body for impact that naturally occurs during the contact phase when running. The soft tissue of the leg must be able to absorb impact and be strong enough to slow your body weight when descending to the ground. Many “itis” conditions, such as Achilles tendonitis and quadriceps tendonitis, are the result of the body’s inability to safely control the landing when running.

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 Obstacle Jump

Needed Equipment
None

Difficulty of Exercise (Guide)