Lateral Bound

The Lateral Bound is an explosive plyometric exercise that targets your lower body, particularly your glutes, quadriceps, and calves. It is a great exercise to improve leg strength, power, and agility. The main focus of this exercise is to develop lateral or side-to-side movement, which can be helpful in sports that require quick changes in direction like basketball, soccer, or tennis. To perform the Lateral Bound, you start by standing with your feet shoulder-width apart. Then, explosively jump laterally to the side, pushing off with your inside foot and extending your arms for balance. Bend your knees slightly to absorb the landing, and immediately explode back in the opposite direction, using the other foot. It is important to maintain good form throughout the exercise. Keep your chest up, engage your core muscles, and land softly with control. As with any plyometric exercise, it is crucial to have a stable surface and wear appropriate footwear to minimize the risk of injury. Incorporating the Lateral Bound into your workout routine can help improve your overall athleticism, speed, and power. You can add it to a circuit training routine or include it in a dynamic warm-up before engaging in sport-specific activities. Remember, start with variations that suit your fitness level and gradually progress to more advanced movements as you become comfortable and confident with the exercise.

Instructions

• Stand with your feet shoulder-width apart.
• Bend your knees slightly and engage your core.
• Take a big step to the side with your right foot, keeping your left foot planted.
• Pushing off your right foot, jump laterally to the right, landing softly on your left foot.
• Immediately repeat the movement, jumping to the left.
• Continue jumping back and forth, maintaining a steady rhythm.
• Perform the desired number of repetitions or time duration.
• Rest and repeat for additional sets if desired.

Tips & Tricks

• Warm up properly before attempting the exercise to prevent injuries.
• Focus on maintaining good form and technique throughout the movement.
• Engage your core muscles to provide stability and power during the lateral bound.
• Start with smaller jumps and gradually increase the distance as you become more comfortable and proficient.
• Land softly on the balls of your feet to absorb shock and reduce impact on your joints.
• Include lateral bounding exercises in your overall lower body strength and plyometric training routine.
• Incorporate exercises that target the muscles involved in lateral bounding, such as lateral lunges and lateral squat jumps.
• Vary the direction of your lateral bounds to challenge different muscles and movements patterns.
• Ensure you have enough space to perform the exercise safely, especially if you are performing multiple repetitions or longer jumps.
• Listen to your body and take rest days if needed to allow for proper recovery and avoid overtraining.