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Core Knowledge


Lateral Bound – Countermovement to Stabilize (Mini Band)

Starting Position

  • Loop a mini band above your knees and stand on one leg.


  • Bend slightly at the hips and knees, then use your legs and glutes to jump to the side.
  • Use your arms to help generate force as you extend the hip, knee and ankle that you push off with.
  • Land softly on your opposite leg by absorbing the impact with your hip.
  • Hold for three seconds, then stand.
  • Bound back to the other side and repeat for the prescribed number of repetitions.

Coaching Keys

  • Try jumping for maximum height and distance and “stick the landing” to stay balanced.

You Should Feel It

  • Working your hips and legs.

Tags: Mini Band, Lower Body, Lateral Movement, Plyometrics, Hip, Agility, Balance