The Loaded Single Leg Low-Level Lateral Tuck Jump is a ballistic exercise for advanced athletes to improve neural pathways for explosive sideways running and jumping, body control and coordination.
Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.
Loaded Single Leg Low-Level Lateral Tuck Jump Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and landing in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then change the high of the cone.
Here are the progression levels:
- Beginner: look down during landing
- Advanced: look up during landing
Loaded Single Leg Low-Level Lateral Tuck Jump Description
Athlete wears ankle weights, stands up straight and needs to:
- Place 2 agility rings on the ground shoulder-widths apart and put a cone in between the 2 rings
- Stand on one leg (the leg closest to the cone) and place it inside the agility ring
- Jump back and forth over the cone while looking down at the feet; flex knees below hip level
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Have fun and happy training!