Single-Leg Lateral Bound to Sprint
Advanced
Lower Body
Locomotive
Description
Lateral bound on one leg transitioning into a forward sprint. Sport-specific power for cutting and acceleration.
Muscles Worked
Glute Medius (primary)
Quadriceps (primary)
Hamstrings
Glutes
Equipment
None
Coaching Cues
- Start on outside leg. Bound laterally, landing on opposite leg. Immediately plant and sprint forward. Focus on powerful transition. Practice both directions.
Contraindications
High demands on ankles and knees. Requires excellent single-leg stability.