Lateral Skater Bound
How to Do It
Bound laterally from one leg to the other in a continuous, rhythmic pattern, swinging the arms and pushing off explosively each time. Land on the outside leg with a soft, athletic knee and immediately push back the other way, minimizing ground-contact time. Keep the bounds powerful and reactive. Continue for reps or distance.
Why It Works
Trains reactive lateral power and the stretch-shortening cycle with short ground-contact times; the continuous rhythm develops elastic frontal-plane power and the ability to quickly reabsorb and redirect force side to side.
Hockey Transfer
Directly mirrors the rhythmic, reactive lateral push of skating strides and crossovers; minimizing contact time trains the quick, elastic push-off and edge changes used for repeated powerful strides and agility.
Coaching Cues
- "Quick, reactive, side to side"
- "soft knee, push right back"
- "swing the arms with rhythm"
Common Mistakes
Long, heavy ground contacts; knees caving; losing rhythm or balance
Progression / Regression
cover more distance or add reactive cues
skater hop with a brief stick between bounds
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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