Lateral Bound — Stick
How to Do It
From a single-leg stance, push off explosively to the side and bound laterally onto the opposite leg, then stick and hold the landing on a bent knee with the hips back and balanced. Pause to fully control the landing before pushing back the other way. Absorb quietly and keep the knee tracking out. Alternate.
Why It Works
Develops lateral push-off power through the glutes and the stretch-shortening cycle, with strong emphasis on the eccentric deceleration and single-leg landing stability from the held stick — producing and then absorbing frontal-plane force.
Hockey Transfer
Mirrors the lateral push and edge-loading of crossovers and the stride; the stuck landing trains the deceleration and single-leg edge control used to stop, cut, and stabilize after a hard lateral push.
Coaching Cues
- "Push hard sideways"
- "stick and hold, knee out"
- "land soft, hips back"
Common Mistakes
Knee caving on landing; not holding the stick; landing stiff or off-balance
Progression / Regression
bound farther or add load
smaller bound or step to reset
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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