Hawaiian Jumps

Lateral jump with hip rotation — combined plyometric and rotational athletic movement.

Level: Foundation

Primary: Cardio Quads

Secondary: Glutes

Movement: Compound

Tags: Animal Movement Explosive

Type: Plyometric Primal Movments (Animal Flow-QMT Specifics)

Equipment: Body Weight

Sports: Basketball Volleyball

Target muscles

The quadriceps and gluteus maximus drive the explosive lateral jump. The obliques drive the hip rotation. The adductors and gluteus medius stabilize the landing. The trunk braces continuously. As a sport-specific drill, this loads the kind of rotational power needed for cutting sports.

How to perform

Setup

Stand with feet shoulder-width apart. Take a breath.

Execution

Jump laterally to one side while simultaneously rotating the hips and swinging the arms in the same direction. Land softly on both feet with bent knees. Immediately jump back to the opposite side with the rotation and arm swing reversed. Continuous flow.

Common mistakes

Hard noisy landings.
Letting the knees collapse inward on landing.
Not rotating the hips. The rotation is part of the movement.
Going too far per jump. Quality landings beat distance.
Doing them on hard surfaces without conditioning.

Progressions and regressions

Regress to lateral skater jumps without the rotation until the lateral landing is dialed. To progress, increase distance, add weighted vest, or chain with cuts and sprints.