Also known as lateral jumps, side-to-side jumps are a plyometric exercise that uses your body weight to work most of the muscles throughout your body.
It is an exercise that mostly targets and works your lower body using gravity to provide tension and strain. This builds your lower body explosiveness, speed, and strength.
HOW TO DO SIDE TO SIDE JUMPS
Required equipment: none.
- Begin by standing upright with your feet shoulder-width apart. Place your hands at the sides of your hips with your elbows slightly bent.
- Slightly bend your knees and maintain your regular or neutral head and neck position. Keep your chin tucked throughout the exercise.
- Ensure that your weight is evenly distributed along each foot, gripping the floor with the base of your feet to create a stable base.
- Tense up your hips and shoulders, and engage your core.
- Keeping your back upright, slowly bend your hips and knees while also maintaining a comfortable but vertical shin position.
- Lower your body until your legs are in roughly a quarter way through a squat position. Keep your arms extended with your elbows slightly bent.
- Make sure to have both your shin angle and torso angle relatively the same.
- Begin your sideways movement by explosively pushing your feet through the ground and jumping to your right. Simultaneously swing your arms forward as you lift off the ground.
- Land on the balls of your feet evenly distributing your weight along each foot while bending your hips and knees to let them absorb some of the force.
- Most of your body weight should be loaded onto your midfoot and heel keeping your toes planted on the ground.
- Your knees should be in line with your toes and you should keep your feet shoulder-width apart.
- Land as soft as your can and under control, remembering to keep your core engaged throughout the landing.
- Proceed to repeat the process and jump to the left.
- Repeat this for 10 reps counting jumping to both sides as one for three sets.
WHAT MUSCLES DO SIDE-TO-SIDE JUMPS WORK?
Side to side jumps works your glutes, quads, hamstrings, hip abductors and adductors helping you to build explosive power and strength in your lower body.
BENEFITS OF DOING SIDE TO SIDE JUMPS
STRENGTHENS YOUR LOWER BODY
With proper form, side-to-side jumps activate and work your hamstrings, glutes, and calves, tearing and building more muscle in them through the strain.
Making them stronger.
INCREASES COORDINATION AND BALANCE
The exercise is a full-body workout that requires a lot of balance and coordination to perform properly.
It challenges your leg and core balance as well as coordination as you jump from side to side and try to land as softly and as under control as you can.
REQUIRES NO EQUIPMENT
Being a bodyweight exercise side to side jumps require no equipment. Just about eight feet of open space and if indoors a room with a high room to be able to carry out the exercise comfortably.
ALTERNATIVES TO SIDE-TO-SIDE JUMPS
It is a great plyometric exercise that helps build explosive power in your lower body.
Split jumps target your quads, glutes, hamstrings and calves.
How to do split jumps:
Required equipment: none.
- Start by standing upright, your feet shoulder-width apart and your arms stretched out at your hips.
- Step into a staggered stance with your left foot about one meter in front of your right foot.
- Make sure to keep your chest up and pointing outwards with your spine in a neutral position and your core engaged.
- Lower your body into a lunge having the thigh of the leg that is in front parallel to the floor and the rear knee bent to ninety degrees.
- Load your legs with your weight and tense up your glutes and calves, jump straight up making sure both feet leave the floor.
- Swing your arms forward in front of your chest interchanging their position as if you were in a running motion this will help control your power, balance and momentum.
- In the air switch your leg positions not having your right foot in front of you and your left foot behind you bent at ninety degrees.
- Ensure that you land softly in a controlled motion and with your core activated to help you brace for the force and keep your back and chest upright.
- Immediately lower your body back into the lunge position and repeat the same jumping to the opposite side.
- Counting each jump as one repeat for ten reps of three sets.
A lower body workout that mainly attacks your glutes, calves, hamstrings and quads.
How to do Box jumps:
- Required equipment: A sturdy box that is at least about knee height.
- Stand upright with your feet at about shoulder-width apart with your box in front of you. This is your starting position.
- Bend your knees slightly loading and activating your glutes, calves and core, raising your arms behind you to generate momentum.
- Swing your arms forward from the squat position to drive your body up and jump onto the box.
- Land on the box soft slightly bending your knees to absorb the impact.
- Step back down one leg before the other into your start position.
- Repeat this for ten reps in three sets.
Make sure that the box is not too high and to land correctly and as soft as you can on it to avoid injury.
MISTAKES TO AVOID
NOT WARMING UP PROPERLY
Going into this exercise cold can generate minor injuries due to insufficient blood supply throughout the body causing your muscles to strain and tear.
INSUFFICIENT RECOVERY TIME
This workout should only be done two to three times a week, giving yourself at least a full day break between repetitions.
This gives your muscles ample time to recover and build.
POOR LANDING FORM
It is important to teach yourself proper landing techniques to avoid any knee or hip injuries due to twisting or strain.
Side to side jumps is an elite exercise to fully work out your whole body and get your blood racing. Focusing more on building your lower body strength and explosiveness.
It requires no equipment making it easy and convenient to add to your workout routine.