Lateral Bound

Pushing off one leg to jump sideways and land on the other, sticking the landing - builds the lateral power and single-leg landing control that protect the knees on trail and track.

Setup

Stand on one leg with a soft knee, torso slightly forward, clear space to the side.

How to do it

1. Push off sideways through the standing leg and jump laterally.
2. Land softly on the opposite leg, knee over the foot, and hold still for a count of 2.
3. Absorb the landing through the hip and knee - quiet feet.
4. Bound back the other way and repeat.

Common mistakes

• Landing with the knee caving inward.
• Landing stiff-legged with a loud slap instead of absorbing.
• Rushing the next bound before the landing is fully stuck.

Scale it

Easier: Shorter bounds, or a step-and-stick instead of a jump.

Harder: Longer bounds, a longer hold, or add a small hop in place after each stick.

Pairs well with