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Quadriceps · Intermediate

Lateral Jump to Sprint

Plyometric lower-body drill developing power, rhythm, and landing control.

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Lateral Jump to Sprint demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 6 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Begin in an athletic stance with a clear sprint lane ahead and space to jump laterally.
  2. 02Jump sideways from your inside leg and land on the outside leg with its knee aligned over the toes.
  3. 03Absorb the single-leg landing briefly while orienting your torso toward the sprint lane.
  4. 04Push explosively from the landing leg and transition directly into a forward sprint.
  5. 05Run through the assigned distance, decelerate safely, and reset.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLateral Hop 4 Times To Sprint

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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