Lateral Bound Series

Objective

Build lateral power and single-leg stability for cutting and changing direction.

Equipment

• Cones

Instructions

1. 1

   Mark two cones 5 yards apart.

2. 2

   Bound laterally from cone to cone, landing on one foot and holding balance for 1 second before bounding back.

3. 3

   3 sets of 10 bounds (5 each direction). Rest 60 seconds between sets.

Coaching Points

• ✓ Land on the ball of the foot with a soft, bent knee.
• ✓ Hold the landing for a full second — do not rush the next bound.
• ✓ Drive off the outside edge of the foot to generate lateral power.

Variations

• → Add a ball toss at the landing position to challenge balance.
• → Increase distance to 8 yards.