Lateral Bound

Classification

Utility:	Plyometric
Mechanics:	Compound
Force:	Push
Function:	Leg Ext (Lateral)
Intensity:	Low

Instructions

Preparation

Stand with feet close together. Bend knees and hips slightly with arms bent to sides or to front. Lift right foot up, slightly off of floor.

Execution

Jump far to right side and land right foot with left foot off of ground. Jump far to left side landing on right foot. Continue to bound from side to side.

Comments

Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. Hip adductors are activated both dynamically (during bound) and isometrically (during landing on single leg). Also see Medicine Ball Lateral Bound.

Force (Articulation)

Dynamic

• Hip
  • Abduction
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Foot
  • Eversion

Static

• Spine (Thoracic, Lumbar)
  • Extension
  • Lateral Flexion
• Hip
  • Abduction