Lateral Standing Long Jump

How to do it

1. Stand side-on to the direction you will jump, feet about hip-width apart.
2. Dip into a quarter squat and swing the arms across the body away from the direction of the jump.
3. Swing the arms towards the jump and drive off both feet, jumping sideways as far as you can.
4. Bring the feet across in the air.
5. Land on both feet at once with the knees bending to absorb the landing.
6. Stand up, and jump back the other way or walk back and repeat.

Common mistakes

• Landing with the knees collapsing inwards. A sideways landing loads the knees sideways; they bend and track over the feet.
• Twisting to face the direction of the jump. The body stays side-on; turning in the air lands the feet at an angle.
• Taking off one foot at a time. Both feet leave together and land together.
• Jumping up instead of across. The take-off is sideways and low; a high jump lands close.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings