Lateral Bound

oec:lateral-bound

A plyometric drill where you explosively push off one foot sideways and stick the landing on the opposite leg to develop lateral power and deceleration control.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Lateral Push Off, Skater Hop, Skater Jump, Lateral Single-Leg Bound, Lateral Bound and Stick

How to do it

Setup

Stand tall with feet hip-width apart on a clear, non-slip surface.
Shift your weight onto one leg and slightly flex the ankle, knee, and hip into an athletic ready stance.
Lift the non-weight-bearing foot slightly off the floor, keeping your torso upright and core engaged.

Movement

Hinge slightly at the hip and load your support leg like a compressed spring.
Explosively push off the floor laterally, driving sideways across your body using your hip and lower leg.
Land softly on the opposite foot, absorbing the impact by bending through the ankle, knee, and hip in a controlled quarter-squat.
Pause for one to two seconds to establish complete balance and stability before repeating the bound back in the opposite direction.

Breathing

Inhale as you load the stance leg, exhale forcefully during the lateral drive, and breathe steadily while stabilizing the landing.

Cues

Push the floor away sideways
Stick and freeze the landing
Land quiet and soft
Knee tracks over toes

Common faults

Landing with a stiff knee and hip, creating excessive joint impact.: Actively absorb force upon landing by flexing through the hip, knee, and ankle into a soft athletic position.
Knee valgus where the landing knee collapses inward.: Engage the glutes and keep the landing knee stacked directly over the second toe.
Rushing immediately into the next jump without stabilizing.: Hold the landing for a distinct one- to two-second pause to develop deceleration mechanics before bounding again.

Safety

Ensure ample floor space free of equipment and slippery surfaces.
Progress jump distance gradually to ensure landing control before prioritizing power.

Muscles

Gluteus medius prime mover
Gluteus maximus prime mover
Quadriceps prime mover
Gastrocnemius synergist
Soleus synergist
Hamstrings synergist
Adductor magnus synergist
Obliques stabilizer
Muscles of the foot stabilizer

Joints

Hip: Abduction, Adduction, Extension, Flexion
Knee: Extension, Flexion
Ankle: Plantarflexion, Dorsiflexion
Subtalar: Isometric stabilization

Details

Movement: Jump
Modality: Plyometric, Power, Balance, Conditioning
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: closed
Level: intermediate
Equipment: None
Record: Repetitions
Load: bodyweight, not applicable

Sources

wger: Lateral Push Off, by cleen (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

lateral-bound.json