Legs
Lateral Bounds
A big sideways jump from one leg to the other, with a soft, controlled landing each time. It builds power and control for moving side to side, and it gets your heart rate up.
- Works
- Glutes, quads, calves, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand on one foot with that knee slightly bent and your hips back a little. Hold the other foot just off the floor.
- 2Push off sideways and jump as far as you can control, landing on your other foot.
- 3Land softly with your knee bent and hips back, and find your balance.
- 4Push off that foot and bound back the other way. Keep going side to side.
Cues
- Push the floor away to the side.
- Land soft, knee over your toes.
- Stick it, then go.
Common mistakes
- Landing on a straight leg. Bend your knee and sit your hips back as you land.
- Knee caving in on the landing. Keep the landing knee in line with your middle toes. Shorten the jump until you can.
- Going too far, too fast. Only bound as far as you can land with control. Distance comes later.
Easier
Tiff's version steps side to side instead of bounding.
Harder
Bound farther, or hold each landing for 2 seconds before you push off.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What is the difference between lateral bounds and skaters?
They're close. Skaters are usually smaller and quicker, with the back leg swinging behind you like a speed skater. Lateral bounds go for more distance and a steady, controlled landing on each side.
