How many reps of the lateral bound to broad jump should you do when you are new to the exercise?

Work 3 sets of 3 reps, alternating which side you bound toward every rep, and rest close to full recovery between attempts since this is a demanding multi-directional power drill. Only add reps once both directions land with equal control.

How do you make the lateral bound to broad jump easier or harder?

To make it easier, master the lateral bound and the broad jump separately before chaining them, or shorten both distances. To make it harder, add a second lateral bound before the final broad jump to extend the direction changes.

What is the lateral bound to broad jump good for and when should you skip it?

It trains the hips to absorb force in one direction and redirect it in another, exactly what cutting and change-of-direction sports demand. It is a poor choice for anyone who has not already built solid single-leg landing control on a basic lateral bound, since this stacks two demanding skills into one continuous rep.

Advanced

Lateral Bound to Broad Jump

This combo pairs a lateral push with a forward one: you bound sideways onto a single leg, then instantly redirect that momentum into a maximal broad jump. Changing planes mid-drill trains the hip to absorb force in one direction and reproject it in another, the essence of multidirectional athleticism. It is demanding on frontal-plane control, so reserve it for well-prepared athletes.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Plyometric
Browse by muscle: Gluteus Maximus, Vastus Lateralis, Rectus Femoris
Browse by movement: Gait Drill, Squat

How to do it

1
Stand on one leg with a soft knee and the hips loaded slightly back.
2
Bound laterally and land on the opposite foot under control.
3
Without a full stop, plant and redirect forward into a two-foot broad jump.
4
Drive both arms forward and extend the hips to jump for distance.
5
Land softly on both feet with the hips back and knees bent to absorb.
6
Reset and repeat, alternating the lateral direction each rep.

Tips

Keep the lateral landing brief; a long pause loses the momentum you want to redirect.
Control the sideways landing knee before you commit to the forward jump.
Stick the final broad-jump landing rather than stumbling out of it.

Variations

Common mistakes

A long pause after the lateral landing burns off all the momentum that the forward jump is supposed to redirect.
The landing knee on the lateral bound collapses inward before you even get to redirect forward, so the whole chain starts from an unstable base.
Bounding in the same lateral direction every rep instead of switching sides trains one hip's frontal-plane control while the other gets none.
Rushing straight to the forward jump before the sideways landing is stable turns the redirect into a stumble instead of a controlled transfer.

Frequently asked

How many reps of the lateral bound to broad jump should you do when you are new to the exercise?: Work 3 sets of 3 reps, alternating which side you bound toward every rep, and rest close to full recovery between attempts since this is a demanding multi-directional power drill. Only add reps once both directions land with equal control.
How do you make the lateral bound to broad jump easier or harder?: To make it easier, master the lateral bound and the broad jump separately before chaining them, or shorten both distances. To make it harder, add a second lateral bound before the final broad jump to extend the direction changes.
What is the lateral bound to broad jump good for and when should you skip it?: It trains the hips to absorb force in one direction and redirect it in another, exactly what cutting and change-of-direction sports demand. It is a poor choice for anyone who has not already built solid single-leg landing control on a basic lateral bound, since this stacks two demanding skills into one continuous rep.

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