| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Calves, Hamstrings |
| Equipment | None |
| Mechanics Type | None |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides.2) Jump laterally about 2-3 feet to the left.
3) Once you land, quickly jump backwards about 2-3 feet.
4) When your feet hit the ground, quickly jump laterally to the right about 2-3 feet.
5) From there, jump forward 2-3 feet. You should be in the same position you started.
6) Repeat this drill by doing the 4 jumps in various directions, but always making a square.