Lateral Bound to Stick
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Gluteus Medius, Gluteus Maximus
Secondary muscle groups
Quadriceps, Adductors, Calves
Movement pattern
Lateral Bound
Training goal
Power, Deceleration
Sport
General Athletic Development, MMA, Basketball, Hockey, Soccer, Sprinting
Overview
Purpose. Develop frontal-plane braking and single-leg absorption, the pattern most associated with non-contact knee injury.
How it fits the system. An intermediate-level lateral bound entry in the Plyometrics section, programmed to develop power, deceleration. Related work in the library: Lateral Box Jump and Skater Bound.
Primary muscles
Gluteus Medius, Gluteus Maximus
Secondary muscles
Quadriceps, Adductors, Calves
Movement pattern
Lateral Bound
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
1. Stand on one leg with the hips level and a soft bend in the knee.2. Load into the hip and push sideways off the outside of the foot.3. Travel only as far as you can land under control.4. Land on the opposite leg with the knee over the foot and the hip absorbing the force.5. Hold the landing for two to three seconds before bounding back.
Coaching Cues
Land on the outside of the foot and roll to the middle; knee tracks over the second toe; hip absorbs first; hold three seconds and prove it.
Common Mistakes
Chasing distance at the expense of control; knee collapsing inward; trunk leaning over the landing leg; landing stiff-legged.
Progressions & Regressions
Progressions
lateral bound and stick, then bound to a small rebound, then continuous bounds, then bound with an overhead or rotational perturbation, then bound onto an unstable or unpredictable target.
Regressions
lateral step-and-stick without a flight phase; single-leg balance holds.
When to Use It
When to use
after snap-downs are competent, in the plyometric block of a session.
When not to use
if the athlete cannot hold a single-leg landing for three seconds without the knee moving inward.
Programming
3 to 4 sets of 3 to 5 repetitions per side with full quality; stop the set when the hold degrades.
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