Skater Bound
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gluteus Medius, Gluteus Maximus
Secondary muscle groups
Quadriceps, Hamstrings, Adductors, Calves
Movement pattern
Lateral Bound
Training goal
Power, Change of Direction
Sport
General Athletic Development, Hockey, Basketball, Sprinting
Overview
Purpose. Develop lateral power and single-leg landing control by bounding side to side and sticking each landing.
How it fits the system. A beginner-level lateral bound entry in the Plyometrics section, programmed to develop power, change of direction. Related work in the library: Lateral Box Jump and Lateral Bound to Stick.
Primary muscles
Gluteus Medius, Gluteus Maximus
Secondary muscles
Quadriceps, Hamstrings, Adductors, Calves
Movement pattern
Lateral Bound
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand on one leg with a soft knee and the hips level.2. Load into the hip and push sideways off the outside of the foot.3. Land on the opposite leg with the knee tracking over the foot and the hip absorbing the force.4. Stick the landing for one to two seconds until you are completely still.5. Bound back the other way and repeat.
Coaching Cues
- Push laterally off the outside edge of the foot.
- Land on a stable, slightly bent knee and hold for a beat.
- Keep the chest up and the hips level on landing.
- Cover distance, then stick — quality before quantity.
Common Mistakes
- Landing with the knee collapsing toward the midline.
- Bounding for distance the athlete cannot control on landing.
- Rushing into the next rep before the landing is stabilised.
- Letting the trunk rotate and the shoulders drop sideways.
Progressions & Regressions
Progressions
Increase the distance covered, then progress to continuous bounds without sticking the landing.
Regressions
Shorten the distance, or step across and stabilise instead of bounding.
When to Use It
When to use
Early in a session as part of a plyometric or change-of-direction block.
When not to use
With acute knee or ankle pain, or before single-leg landing control is established.
Programming
3 to 5 sets of 4 to 6 bounds per side with full recovery between sets.
Popular
Popular Articles
