Cross, hop, and challenge every stabilizer you've got.
Land soft and reactive, control each landing before springing back across.
Crossing the dome side to side turns every rep into a lateral plyometric for your calves, which have to decelerate the landing, hold the line on an angled touchdown and fire you straight back the other way. Because the jump travels over an obstacle rather than in place, the height and width demand more ankle stiffness than a simple hop. It earns a spot in conditioning and agility work, especially for sports where you cut and push off laterally.
Cross over jumps clear the dome completely, landing on the far side, which forces a bigger, higher jump. Regular lateral jumps can use the dome itself as a landing spot, so the crossover version is the more demanding of the two.
Quality beats volume with plyos. Short sets where every landing is quiet and controlled do more than long sloppy ones, so stop a set the moment your landings get loud or flat-footed.
Start beside the dome jumping side to side on flat ground first. Once those landings are soft and consistent, add the dome as the obstacle.
