Setup and loading
No load.
How to do the lateral bound step by step
- Balance on one leg.
- Jump sideways toward the opposite side.
- Land on the other leg and stabilize.
- Repeat to the other side.
Form cues
- Knee aligned on landing
- Push the ground outward
Common mistakes
- Knee caving in on landing
Sets and reps for your goal
Plyometrics
3 x 6 per side3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
Speed
3 x 4 per side, maximum distance4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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