Download Lower Body (Lateral / Medial) Sports are not just about moving and

Lower Body (Lateral / Medial)
Sports are not just about moving and landing in a linear plane of motion. All athletes should work on
lateral and medial plyometrics.
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Lateral single leg plyometrics where the body moves away from the centre line of the body
Medial single leg plyometrics where the body moves towards the centre line of the body
Level One: One Leg Line Jump
Starting from a single leg position (left leg) with the line on the outside of the left knee, perform a lateral
jump over the line and hold the landing for 3 seconds. Rest and repeat with the right leg going back the
opposite way. Once the set is completed perform medial jumps off the left leg (line on the inside of the
knee joint).
Lateral
Medial
Level Two: One Leg Box Hop
Starting from the floor, balanced on one leg, jump up onto a box. Lateral jumps would be with the step
on the outside of the knee joint. Medial jumps will be with the step on the inside of the knee joint.
Medial
Lateral
Level Three: One Leg Hurdle Hop
This is a progression as you have taken off and completed a full drop back to the floor (increased
gravity pull). Hold the landing for 3 seconds. Jump over the hurdle both medially and laterally.
Medial
Lateral
Level Four: One Leg Hurdle Hop (with bounce)
Upon jumping over one hurdle and landing, hop to the side (about 2-3 inches) and jump over the next
hurdle. Upon jumping over the last hurdle hold the landing for 3 seconds.
Progressions
2 hurdles
3 hurdles
4 hurdles
Level Five: One Leg Hurdle Hop (continuous)
As it states, upon jumping over a hurdle and landing the aim is to jump up and straight over the next
hurdle as quickly as possible. Upon jumping over the last hurdle hold the landing for 3 seconds.
Progressions
2 hurdles
3 hurdles
4 hurdles