Skater Bound

What you'll gain

• Trains frontal-plane push-off and landing that a forward hop does not.

• Shows left-to-right side-hop gaps immediately.

• Needs no kit, so it fits court, field, and studio agility blocks.

Step-by-Step Instructions

1. 1

   Stand on one foot in a slight athletic lean, free leg off the floor, arms ready to swing.

2. 2

   Load the planted hip and knee without collapsing inward.

3. 3

   Push off sideways and bound, letting the free foot become the next landing foot.

4. 4

   Land on the whole foot of the new stance leg, knee tracking over the toes.

5. 5

   Hold a quiet stacked landing for a beat, or bound back the other way.

6. 6

   Continue alternating sides for the prescribed contacts.

Common Mistakes

• Landing with a straight knee, which spikes joint load.

• Letting the stance knee cave inward on the stick.

• Taking such a long bound that the landing cannot be stacked.

• Tapping the trailing foot down so the drill becomes a shuffle.

About This Exercise

The skater bound is a lateral plyometric stride. You push off the planted foot, travel sideways through a short flight, and land on the opposite foot with the free leg trailing. Quadriceps and glutes drive the push; hamstrings, calves, and the trunk share the absorb. The pattern is the skating bound used in speed and change-of-direction work, not a two-foot jump. The approved clip is bodyweight, one-foot landing, generous side margin so the bound can travel. For app builders this is the lateral bound page, useful in agility warm-ups, frontal-plane plyometrics, and return-to-cut progressions that already have a forward hop.

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