Side jumps Introduction
Side jumps are a plyometric and calisthenic exercise. They work great as an addition to an H.I.I.T. training routine.
Since this is a plyometric exercise remember to focus on explosively jumping from side to side.
Side to side jumps has a difficulty rating of a beginner. This Makes them perfect for people of all different fitness levels.
Equipment Required
For you to perform these exercises, it is best to have a weighted bench. But it is not necessary. You can lay any object on the ground and use it as your divider.
Side Jumps How To
Video Demonstration
Image Example
Written Description
- Stand beside a weight bench(or any divider) approximately one foot away.
- Put your feet about shoulder width apart. Keep your core tight, shoulders back, and look forward.
- Drive your hips back and bend at your knees to lower your body into a quarter squat position.
- You are now in the starting position.
- Now explosively jump to the side. Make sure to jump high enough to clear the weight bench completely.
- Land in the same stance you started in on the other side. When landing bend at your knees to returning to the squat position. Do this to help absorb the impact of landing preventing overstressing your knees.
- Once you have landed, quickly jump back to the side that you started on.
- Repeat for the desired repetitions or time frame.
Primary Muscles Used:
- Quadriceps
- Adductors
Secondary Muscles Used:
- Abductors
- Calves
Side Jump Benefits
Side jumps will help you to develop more explosive leg strength. This is because the exercise targets your fast-twitch muscles.
Plyometrics work to strengthen the tendons and develop their elasticity. They achieve this by placing extra stress on them in a controlled setting.
The combination of squats and plyometric training provided a significant increase in hip and thigh power production, resulting in a greater increase in vertical jumping ability than could be achieved by training solely with one program or the other.
If you play any sports that require explosive leg movements, Side Jumps can help to increase your performance. Especially if you include them into a strength training routine that has you squatting.
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