Lateral Jump Overs

Intermediate Level of Difficulty

The lateral jump overs are a plyometric exercise that helps to improve coordination and foot speed.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Calves


Calves (calf muscles) influence the ankles and contribute to overall ankle strength. Strengthening your calf muscles will help your balance and performing movements such as running, walking and jumping.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

lateral jump overs - step 1

Step 1

Start with your feet together on on side of the bench.

lateral jump overs - step 2

Step 2

Jump up with both feet over the bench and onto the other side.

lateral jump overs - step 3

Step 3

Jump back to the strating position and repeat action.