Alternate Leg Diagonal Bound

A plyometric exercise that develops lateral power and agility by bounding diagonally from leg to leg. Builds explosive strength and coordination for sports requiring multi-directional movement.

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Category: plyometrics
Level: beginner
Force: push
Mechanic: compound

Instructions

Assume a comfortable stance with one foot slightly in front of the other.
Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
It may help to use a line on the ground to guage distance from side to side.
Repeat the sequence with the other leg.

Tips

Drive the knee high and forward on each bound
Focus on covering maximum distance side-to-side
Land softly on the forefoot before transitioning to full foot
Maintain upright posture throughout the movement

Common mistakes

Landing with straight legs instead of absorbing impact
Not driving the knee high enough on takeoff
Focusing only on forward distance rather than lateral displacement

Safety

Ensure adequate warm-up before performing explosive movements. Avoid on wet or uneven surfaces to prevent ankle injuries.

Variations

Lateral Jump
Single Leg Hop
Broad Jumps
Alternating Leg Bound
Lateral Single Leg Hop