← EXERCISE LIBRARYPower
Lateral Bound
A sideways push off one leg to a stuck landing on the other, also called a skater jump. Trains lateral hip power and the frontal-plane landing that change of direction depends on.
- 01Stand on one leg with a slight bend at the hip and knee, chest up.
- 02Push laterally off that leg, driving the hip away from the direction you are travelling.
- 03Land on the outside leg on the forefoot with the knee bent and over the toes.
- 04Stick the landing for a full second, balanced, before bounding back the other way.
- 05Do 4 to 6 bounds per side early in the session, resting between sets.
- 01Push away sideways, do not step across.
- 02Stick it, then go.
- 03Knee over the toe, hip stays level.
- 01Landing and immediately rebounding before you can hold the position — you learn to fall sideways rather than to control the landing.
- 02Letting the landing knee collapse inward — that is the exact mechanism that hurts people on a cut.
- 03Bounding for distance with a soft trunk — the torso whips sideways and the hip never gets loaded.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.