Lateral Depth Drop to Bound

Purpose. Drop from a low box onto one leg and bound sideways off it, training the reactive lateral push that cutting and defensive movement rely on.

‍

How it fits the system. An advanced-level reactive lateral bound entry in the Plyometrics section, programmed to develop reactive strength, lateral power. Related work in the library: Lateral Bound to Stick and Skater Bound.

‍

Primary muscles

Gluteus Maximus, Gluteus Medius, Quadriceps

‍

Secondary muscles

Hamstrings, Adductors, Core

‍

Movement pattern

Reactive Lateral Bound

‍

Equipment

Plyo Box

‍

Difficulty

Advanced

1. Stand on a box of 15 to 30 cm at the edge, side-on to your intended direction.
2. Step off and land on the outside leg with the knee tracking over the foot.
3. On contact, push hard sideways and bound onto the opposite leg.
4. Stabilise the landing, walk back, and repeat in both directions.

• Land with the hip loaded, not the knee collapsed.
• Push through the outside of the foot to drive sideways.
• Keep the chest facing forward; the hips do the turning.
• Stick the second landing before you count the repetition.

• Letting the landing knee dive inward, which is the exact position to avoid.
• Using a box too high, so the first contact becomes a slow absorption.
• Bounding for distance before the landing can be controlled.