Ski Jumpers
Lateral two-foot jumps side to side — explosive frontal-plane conditioning.
Level: Foundation
Primary: Cardio
Secondary: Glutes Quads
Movement: Compound
Tags: Explosive
Type: Aerobic (Cardio) Plyometric
Equipment: Body Weight
Sports: Basketball Volleyball
Target muscles
The quads, glutes, and adductors drive each lateral jump. The trunk braces against the lateral force. The cardiovascular cost climbs fast.
How to perform
Setup
Stand with feet together and knees slightly bent.
Execution
Jump laterally from side to side, landing softly on both feet and immediately loading into the next jump. Swing the arms naturally. Keep the chest up.
Common mistakes
- Hard noisy landings.
- Knees collapsing.
- Going too far per jump.
- Standing too tall.
- Stiff knees.
Progressions and regressions
Regress to lateral steps. To progress, increase distance, work for time.
Programming notes
Frontal-plane conditioning. 3 sets of 30-60 seconds, twice a week.
