Moves/Lateral Bound

Lateral Bound

ID: 371

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Exercise Type:
Dynamic
Contraindications:
Ankle/Calf Problems, Knee Problems
Equipment:
Floor Based, Wall Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stay on the balls of your feet; never land flat-footed during fast footwork.
  2. 2. Eyes up and ahead — looking down slows reaction time and disrupts balance.
  3. 3. Maintain an athletic base position between transitions — never stand tall and static.
  4. 4. The floor is hot — contact time is minimal; practise fast ground contact.

Regression:

Reduce pace to a walk or march. Remove the jump or hop until mechanics are solid.

Progression:

Add a loaded carry or band resistance to increase the metabolic and strength-endurance demand.

Common Problems:

Flat-foot landing — cue ball-of-foot contact first to reduce impact force.