Lateral Jump & Hop: White Label Exercise Explainer of the Week

🔄  Our theme this week at is all about Time, Balance & Energy.  These 3 things are so key to master – in our workouts, our business, and life!  So I wanted to spend this whole week diving into them – with my trainer tip, our exercise explainer, and our workout this week.

Let’s put these 3 principles to work in this week’s White Label Exercise Explainer – Lateral Jump & Hop!

Note:  This is a FREE Coach Resource – scroll down for your editable White Label Links to rebrand this content to your business …

Watch to video to learn more about this dynamic and powerful move:

The Lateral Jump & Hop, is all about mastering time & balance while building coordination & agility. 💪 Let’s dive into the details of this dynamic exercise and learn how to coach it effectively …

🌟 How to Perform the Lateral Jump & Hop:

  • Start Strong: Begin in a balanced stance with your feet hip-width apart, knees slightly bent, and core engaged.
  • Jump to the Side: Push off with one foot, exploding laterally to the side while keeping your chest up and shoulders back.
  • Catch and Stabilize: As you land on that same leg, focus on absorbing the impact by bending your knee and maintaining control.
  • Power Up: Immediately propel yourself upward into a vertical jump, extending through your hips and driving your arms upward.
  • Stick the Landing: Land softly with 1 leg, absorbing the impact through your legs and maintaining your balance.
  • Repeat on the Other Side: Transition smoothly into the next repetition by bounding laterally in the opposite direction.

🎯 Coaching Cues:

  • Emphasize the importance of maintaining proper form throughout the movement, especially in the landing phase.
  • Encourage your clients to explode with power during each jump while focusing on control and stability during the landing.
  • Remind them to engage their core muscles to enhance balance and coordination.
  • Cue them to land softly on the balls of their feet, with soft knees to reduce impact on their joints.

🚫 Common Mistakes to Avoid:

  • Lack of Control: Rushing through the movement without focusing on proper form can lead to loss of balance and potential injury.
  • Insufficient Knee Bend: Not bending the knees enough during landing increases the risk of strain on the joints.
  • Poor Core Engagement: Neglecting to activate the core muscles can compromise stability and diminish the effectiveness of the exercise.
  • Overreaching: Attempting to jump too far laterally can result in instability and difficulty maintaining proper alignment.

💡 Why It Matters:

The Lateral Bound & Hop isn’t just about showing off athleticism—it’s a strategic blend of timing and balance that translates to real-world functional strength. By mastering this move, your clients will improve their agility, explosiveness, and overall athletic performance. Plus, it adds a fun and dynamic element to any workout routine!

🌟  ReBrand & ReShare this Content!

Remember, as a coach, you’re invited to customize and share this content with your clients. 

That’s right! You can rebrand and reshare this exercise to elevate your coaching game.

Click the links below and you’ll be sent to Canva where you can edit the assets for this exercise explainer.  Drop in your own logo, adjust any styling to match your brand, and share!

Yes!  This is a FREE resource for coaches to use, each and every week!  It’s all about empowering YOU to deliver top-notch training experiences while saving you time and effort.  Let’s revolutionize the way you train and inspire your clients to reach new heights!

Got questions or need further guidance? Reach out anytime—I’m here to support you on your coaching journey. Let’s crush those fitness goals together! 💥  Reach out anytime at! 🌟


Xoxo ~ Ro ~ Your Online Fitness Specialist