The Benefits of Reactive Stretch Core Lateral Bounds

The reactive stretch core lateral bounds exercise is a highly effective way to challenge one's center of gravity as they move through resistance and assistance. This drill is designed to increase power, which in turn can improve sprint speed and vertical jump height.

Step 1: Lateral Bounding with Two Cones

The first step involves setting up two agility cones and laterally bounding as far as possible. Resistance is provided on the way away from the anchor while assistance is provided on the way back. Two rounds are completed with the anchor on each side, using three agility cones to challenge jump distance.

Step 2: Adding a Third Cone

In the next step, a third cone is added, increasing the difficulty of the exercise. Two more rounds are completed with the anchor on the left and the right, focusing on maintaining balance and moving explosively with each lateral bound. Participants catch on a foot, switch their feet, and then move to the same side.

Step 3: Removing the Reactive Stretch Cord

Finally, the reactive stretch cord is removed and the same sequence is performed without resistance. This requires individuals to use their own power to complete the exercise, making each rest more explosive. It is important to maintain the rest periods and focus on being explosive with each lateral bound.

The Impact of Plyometric Jumps on Vertical Leap

Plyometric jumps, like the reactive stretch core lateral bounds, can have a significant impact on vertical leap. This type of training helps muscles contract more quickly, increasing their explosive power. Incorporating plyometric jumps into one's training routine can improve their vertical leap and overall jumping ability.