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Exercise handout — move better, feel better.
Lateral Bound and Stick
Jump sideways and land on one leg with control. Essential for cutting sports and lateral stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
5
Reps / Time
90 sec
Rest
Explosive bound / 2-3 sec hold per landing
Tempo
Step-by-Step Guide
Set up
- Stand on one leg
- Arms ready at sides
- Focus on a spot to land
Step 1 of 4
Push off sideways with power
Step 2 of 4
Jump laterally about 2-3 feet
Step 3 of 4
Land softly on opposite leg
Step 4 of 4
Stick the landing - hold 2-3 seconds without wobbling
Breathing
- Exhale on landing
- Stay relaxed
Form Cues
- Land soft like a cat
- Knee tracks over toe on landing
- Hip stays level, don't drop
- Stick it - no extra hops
Common Mistakes to Avoid
- Landing too stiff
- Knee caving on landing
- Not sticking the landing
- Jumping too far before ready
Safety Information
Advanced plyometric. Ensure single-leg strength and basic plyos first.
Progressions
Further bounds, continuous bounds, add ball catches
Regressions
Smaller jumps, land on two feet then progress to one
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.