Exercise Facts
| Movement Pattern | Jump, Lateral, Plyometric, Power, Reactive, Rhythm, Unilateral, Vertical |
|---|---|
| Muscle Group | Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Open Space |
| Environment | Gym, Outdoor |
| Skill Level | Advanced |
| Series | Plyometric Jump Series, Unilateral Power Series |
Overview
The Single-Leg Lateral Bound to Vertical Jump & Return is a multidirectional plyometric exercise that demands total athletic coordination, combining a lateral bound, vertical jump, and immediate rebound back to the start position. It’s an advanced movement that challenges strength, stability, and rhythm while developing the ability to redirect force across planes of motion.
To perform, stand on one leg with a slight bend at the hip and knee. Brace your core and swing your arms for momentum. Bound laterally off your stance leg, landing softly on the opposite leg. Upon landing, immediately perform a vertical jump, landing again on the same leg. After landing, bound back laterally to the starting side and stick the landing with control.
This drill trains the glutes, quads, hamstrings, calves, adductors, abductors, and core, while refining neuromuscular control and reactivity. It builds the athlete’s ability to absorb and reapply force in multiple directions, improving dynamic balance and functional athleticism.
Common mistakes include excessive pause between movements, losing alignment through the torso or knee, and landing stiffly. Cue “land soft, drive tall, and return smooth.”
At Relentless Bravery Fitness, this movement reflects complete body intelligence — strength under control, precision under speed, and composure under pressure.
Program 3–4 sets of 3–5 reps per side, resting 90–120 seconds between sets to maintain reactive speed and technical form.
Setup (Steps)
Stand on one leg; brace core; keep chest tall; swing arms for lateral momentum.
Execution (Steps)
Bound laterally to opposite leg; land softly; explode into a vertical jump; land and rebound laterally back to start; stabilize and reset.
Coaching Cues
“Land soft.” “Drive tall.” “Return smooth.” “Stay balanced.”
Common Faults & Fixes
Pausing too long → reduce range and focus on rhythm.
Knee collapse → engage glutes and align hips.
Stiff landings → bend knees and absorb softly.
Programming Ideas
3–4×3–5 reps per side; use as a capstone drill for unilateral power sessions or multidirectional training.
Variations
Add a higher jump, shorter rebound distance, or continuous cycles for conditioning.
Regressions
Lateral bound only, lateral bound to vertical jump (no return), or two-leg bounds.
Standards & Competition Notes
Smooth flow between movements; minimal ground contact; symmetrical height and control both sides.
Safety Notes
Perform on stable flooring; control landings; avoid fatigue-induced instability; prioritize form over distance.
