Explosive power · Jumps · Advanced · ~4 min

Lateral bound to stick

Sideways single-leg power and landing control for wide defensive pushes and jump-outs.

▶ Lateral Bound with Stick — ken whittier (YouTube)

More videos: Lateral Bound and Stick (Breakaway Fitness & Performance LLC) · How to Lateral Bound (LPS Athletic)

Starting position

Stand on one leg in a quarter squat.

How to do it

1. Push off sideways and bound to land on the other foot.
2. Stick the landing for 2 seconds: knee over toes, hips back.
3. Bound back.

Technique cues

• Push the floor away sideways
• Land soft and still

Common mistakes

• Knee caving on landing
• Wobbling: bound too far

Easier

Lateral lunge or a small lateral hop with two-foot landing.

Harder

Longer bounds or continuous bounds.

Safety

• High-impact: only with adequate leg strength, pain-free joints, a non-slip forgiving surface and good landing mechanics. Stop at the first sign of sloppy landings.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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