Exercise Library
PLYOMETRICS / REACTIVEintermediate
Lateral Bound
Fills the blind spot of jump training — lateral bounds develop frontal-plane power, overall lower-limb function and hip stability, preventing common jump injuries. Push off hard to the side, land on the opposite leg and immediately bound back.
Glute med, adductors, quads, core3-4 sets × 5-8 reps per side
Coaching cues
- 1.Push off sideways with full power
- 2.Landing leg actively absorbs and rebounds
- 3.Keep the torso stable — don't lean
- 4.Train both directions
Detailed training method
[Steps]1. Stand on one leg→2. Push off sideways at full effort→3. Land on the opposite leg and absorb→4. Immediately bound back→5. Alternate continuously
[Common Errors]✗ Torso leans→stay upright ✗ Unstable landing→control it ✗ Only one side→train both equally
[Progressions]Short→long distance→continuous→weighted vest→single-leg continuous lateral bounds
[Jump-Specific]Develops frontal-plane power (fills the sagittal-plane blind spot); prevents cutting injuries in jumping sports
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Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds