Continuous Lateral Bound
How to Do It
Bound laterally from one leg to the other in a continuous chain, pushing off explosively and landing on the outside leg with a soft, athletic knee, then immediately driving back the other way. Minimize ground-contact time and keep a steady side-to-side rhythm, swinging the arms. Continue for the prescribed reps or distance.
Why It Works
Trains reactive lateral power and the frontal-plane stretch-shortening cycle; chaining bounds with short contacts builds the elastic ability to absorb and instantly reproject force sideways — the repeat lateral power behind crossovers and stride sequences.
Hockey Transfer
Directly mirrors the rhythmic, repeated lateral push of skating strides and crossovers; minimizing contact time trains the quick, elastic edge-to-edge push-off used for sustained powerful skating and lateral agility.
Coaching Cues
- "Side to side, quick contacts"
- "soft knee, push right back"
- "rhythm and reactive"
Common Mistakes
Long, heavy ground contacts; knees caving; losing rhythm or drifting forward
Progression / Regression
more distance/reps or add a target to clear
bound with a brief stick between reps
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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