Multi-Direction Bound
How to Do It
Bound explosively in varied directions on a prescribed pattern — forward, laterally, and diagonally — landing softly on one or both legs and controlling each landing before the next bound. Use the arms for momentum and keep the knees tracking out. Reset balance between directional changes. Follow the prescribed sequence.
Why It Works
Trains power production and landing control across multiple planes (sagittal, frontal, and diagonal); varying the direction develops the multi-planar reactive strength and stability needed to produce and absorb force in any direction.
Hockey Transfer
Mirrors the multi-directional explosive demands of skating — forward acceleration, lateral crossovers, and diagonal cuts — building the power and single-leg control to push off and stabilize in whatever direction the play demands.
Coaching Cues
- "Explode in each direction, land controlled"
- "knees out, soft landings"
- "balance before the next bound"
Common Mistakes
Knees caving on landing; rushing without controlling landings; losing balance between directions
Progression / Regression
faster transitions or reactive (cued) directions
fewer directions or stick each landing
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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