| Unilateral |
Involve eccentrically accepting load on one limb and then concentrically developing force and power to accelerate again on one limb. This includes jumping from one limb to the other (e.g., bounding/ running), or continuous same limb plyometrics (e.g., hops). |
Bounding (alternating bounds, speed bounds, bounds for height etc.); SL SJ, SL CMJ, SL drop jump; lateral jumping and hopping; rotational hopping/ jumping |
| Bilateral (symmetrical) |
Both limbs accept and produce force simultaneously from a symmetrical stance position |
BL SJ, BL CMJ, BL drop jump; tuck jump |
| Bilateral (asymmetrical) |
Both feet take off and/or contact the ground simultaneously but in different positions. As such, the demand placed on each leg is different and shared. |
Split jumps, same stance landing, alternating leg position |
| Bilateral (with timing off-set) |
Typically involve landing on one limb before taking off on the other limb. These exercises can be defined as skipping type movements and do not characterize the typical stretch shortening cycle motion on a single limb. |
Skipping Alternating box split jumps |
