Helping You Ride Stronger, Look Better, and Feel Great!

Plyometrics: Lateral Jumps

The lateral jump has you jumping up into the air, but also to the sides (i.e. laterally.) This is great for strengthening your muscles because when running or cycling, you rarely move laterally.

Imagine that you are doing a squat jump, but with the goal to move laterally. Your form will be like the form used during a squat jump, except you’ll jump and swing your arms sideways.

lateral jump

Step 1: Stand like you’re going to do a squat. Feet should be shoulder width apart, hands in front of your chest.

lateral jump

Step 2: Squat down by pushing your butt back and swing your arms downward in the same movement. Just like the squat jump, except you’ll angle your arms slightly to the right. (This sets you up to jump left.)

lateral jump

Step 3: Immediately explode upward and left from the squat position, with the goal being to jump somewhat high, but also laterally. (You should be able to jump 2-3 feet laterally.)

Instead of going straight up, you’ll swing your arms to the left, which will throw your lower body to the left as well.

lateral jump

Step 4: Land on both feet. Immediately squat down, with your arms to the left a bit. This time, explode upward and jump to the right.

Continue jumping left, right, left, etc.

Sometimes it helps to have a small cardboard box, cone, or log to hop over.

Lateral Jump video:

See more exercise guides in The Plyometrics Exercise Collection.

More articles you will probably enjoy:

Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. A former Cat 1 road and mountain bike racer (professional class on the regional circuit), he is now a cycling coach (USA Cycling Level 3 Certified) and sports nutrition coach (Precision Nutrition Level 1 Certified).

  1. Levi, none of the images are showing up for the plyometrics exercises. I tried in a couple different browsers too.


Leave a Reply

coach levi
Hi, I'm Coach Levi. I'm a USA Cycling Certified Level 3 Coach as well as Level 1 Certified with Precision Nutrition. Want to feel better, ride faster, and look great? Let's work together!

usa cycling certified coach

pn1 certified coach
Coach Levi is my favorite child and favorite cycling coach. I'd choose him over Christoper McCarmikael even. Did I mention that Levi can coach you to a healthier lifestyle where you look and feel your best?
Coach Levi's Mom
Hometown, PA

nutrition mistakes
Enter your name and email below to get a free copy of the “7 Nutrition Mistakes Most Endurance Athletes Make” e-book!