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Übung: Laterale Sprünge auf dem BOSU-Ball

This Plyometric, lower body power exercise is designed to improve an athlete's ability to absorb the forces incurred during lateral jump and change of direction movements.  By performing the exercise with a BOSU Ball the athlete integrates an unstable surface, which can help to mimic the dynamic nature of sport movement patterns and to improve the athlete's ability to dynamically stabilize their body.
This exercise is ideal for strengthening the Gluteals, the Adductors, and the large musculature of the legs, and for training the entire lower body kinetic chain, through coordinated triple flexion and extension of the ankles, knees and hips. This exercise can be included in strength, jump, and rehabilitation training programs.
Before an athlete integrates this exercise into their routine, they should first demonstrate sound technique in the lateral lunge, and in lateral bounding without the BOSU.

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Primär trainierten Muskelgruppen: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, Adductors (Pectineus, Adductor Longus, Gracillis, Adductor Magnus, Iliopsoas), Core musculature
Optionen zur Progression der Übung: Progressions can include increasing bounding distance, bounding speed, reps, sets, and decreasing the duration of recovery between sets / reps.

Variationen für die Übung:
Laterale Sprünge
Laterale Sprünge aus dem Knien


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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