Balance Trainer Lateral Jumps
Balance Trainer Lateral Jumps are a dynamic plyometric exercise that involves jumping side-to-side over a dome to build explosive power and agility. This movement targets the lower body while significantly challenging coordination and cardiovascular endurance.
Plyometric exercises like these place a high demand on your central nervous system and joints. The AI analyzes your HRV and sleep quality to ensure your nervous system is recovered enough for this explosive work, reducing injury risk. Additionally, by real-time tracking of your RPE and jump intensity, the app can adjust volume to prevent fatigue-induced form breakdown, or suggest lower-impact regressions if your joint health history indicates potential knee or ankle sensitivity.
Form Cues
- Keep your knees soft and slightly bent throughout the movement
- Land on the balls of your feet and roll slightly to the heels
- Swing your arms to generate momentum and help with balance
- Keep your chest up and eyes focused forward
- Absorb the impact silently with your muscles, not your joints
- Don't land with locked or straight knees
- Don't let your knees collapse inward upon landing
- Don't hunch your shoulders or round your upper back
- Don't land flat-footed or make a loud stomping noise
Common Mistakes
- Landing with stiff legs
- Allowing knees to cave inward (valgus)
- Sacrificing soft landings for speed
- Looking down at feet instead of forward
- Insufficient arm swing
Muscles Worked
This exercise primarily drives explosive development in the quadriceps, glutes, and calves. Secondarily, it heavily recruits the adductors and abductors for lateral stability, while the core muscles must engage continuously to maintain posture during the rapid change of direction.
Primary
Secondary
Get Personalized Coaching for Balance Trainer Lateral Jumps
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.