Lateral Lunge With Push Off

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The lateral lunge with pushoff is an explosive power exercise that develops change of direction ability and lateral movement mechanics essential for athletic performance. This progression from the standard lateral lunge emphasizes aggressive pushoff and reactive strength to build the neuromuscular patterns athletes need for cutting, decelerating, and reaccelerating in sports. Learn proper execution, programming recommendations, and how to progress this bodyweight or loaded exercise for maximum lateral power development.

Alternating Lateral Broad Jumps

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The alternating lateral broad jump is a dynamic plyometric exercise that combines lateral bounds with forward propulsion to develop explosive multi-directional power and change of direction ability. This advanced single-leg jumping drill builds hip stability, reactive strength, and cutting performance for basketball players, soccer athletes, and anyone looking to improve their agility and lateral power. Learn proper technique, progression strategies, and programming recommendations to safely incorporate this effective plyometric movement into your athletic training routine.

COMPLETE Plyometric Training Guide | 5-Step Progression From Beginner To Advanced (Jump HIGHER!)

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Discover the complete 5-step system for implementing plyometrics into your training regimen, from mastering basic landing mechanics to advanced explosive combinations. This comprehensive guide breaks down the science behind the amortization phase, provides practical programming guidelines for sets and reps, and reveals how proper plyometric progression can dramatically improve your athletic performance while preventing common injuries like shin splints and knee pain.