Lateral Bound
An explosive sideways jump landing on the opposite leg — close to an actual diving or cutting movement.
How to perform it
- Start in a slight squat on one leg.
- Push off explosively to the side, jumping onto the opposite leg.
- Land softly and hold the landing still.
- Bound back in the other direction and repeat.
Coaching cues
- Stick every landing before bounding again
Sets and reps
3 sets of 5–6 per side
Where you'll see this exercise
- Strength Training for Goalkeepers
- Strength Training for Center Backs and Fullbacks
- Strength Training for Strikers and Wingers
Browse the full exercise library or return to the Strength Training for Soccer Players guide.