2 Cone Lateral Bounding (aka Heiden Jumps)

Brandon Richey has been in the strength and fitness business for over thirteen years. He’s a Certified Strength and Conditioning Specialist certified through the NSCA and has worked with an array of serious fitness personnel and athletes, from the age of ten all the way up to Division I and the professional level. He’s worked with athlete in a variety of sports, ranging from football, baseball, basketball, soccer, golf, rugby, and the now popular sport of MMA.


Start out by setting up 2 cones that are about 5 to 7 feet apart in distance. Part of this distance will be determined by the trainee having a good understanding of their own abilities as this drill should ONLY be performed if an individual trainee is proficient with performing some moderate to intense plyometric bounding. This drill is NOT recommended for a novice.


If we start out as the video demonstrates stand with the left leg lined up on the cone. Get a solid footing with the left foot on the ground, hinge the hip, bend the knee, and jump in order to propel your body towards the cone on your right.


As you jump drive your momentum, BUT the key is being able to land and to land softly absorbing the impact with your right leg by hinging the right hip and bending the right knee to land softly. Pretend you're landing on a glass surface to achieve a soft landing. Do this while maintaining a good footing with your right foot.


As soon as you absorb the landing with your right leg you're right leg is primed and loaded to execute an immediate jump right back into the opposite direction. Repeat this process jumping back and forth between each cone for the desired number of repetitions.



When training to hone athletic skills such as throwing, becoming quicker on being able to change direction on the gridiron, for the act of skating faster, or to develop serious leg power for any need that arises the 2 cone lateral bound, or Heiden jumps are a great way to do just that.


Simple in structure, but challenging in execution Heiden jumps focus on loading the hip and posterior chain on one leg at a time. As shown in the video the drill is performed in the frontal plane of motion forcing us to load the grounded leg as we take a big leap to the opposite side landing on the other leg.


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