What is a sensible starting dose for the Zig-Zag Bound?

Start with 2 sets of about 6 to 8 total bounds (3 to 4 each direction) over 10 to 15 meters, resting fully between sets. You should already be comfortable with straight-ahead bounding and have clean single-leg landings before adding the diagonal, frontal-plane demand this drill introduces.

How do you make the Zig-Zag Bound easier or harder?

Scale it down by shrinking the diagonal angle so each crossover is smaller and easier to control, or by cutting the number of bounds per set. Scale it up by widening the zig-zag angle, adding distance, or increasing speed once every landing is quiet and the knee tracks cleanly over the toe.

What is the Zig-Zag Bound good for?

It trains frontal-plane control and hip strength for cutting and change-of-direction sports such as soccer, basketball, and tennis, so it suits athletes who already bound cleanly in a straight line. Skip it if straight-ahead bounding still looks unstable, or if you have a history of knee ligament injury that has not been cleared for cutting work.

Advanced

Zig-Zag Bound

The zig-zag bound takes the alternating bound off the straight line and sends each push diagonally across a center line. That angled drive loads the glute medius and the outside of the hip, training the frontal-plane control that cutting and change of direction demand. It is a high-force drill best used once straight-ahead bounding is solid.

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

How to do it

1
Picture a line down the middle of your runway and stand at one side of it.
2
Bound off one leg diagonally forward, crossing over the line to land on the other foot.
3
Absorb the landing on the ball of the foot with the knee tracking over the toe.
4
Immediately push off at the opposite diagonal angle onto the other leg.
5
Keep zig-zagging across the line, using the arms to steer and drive each bound.
6
Continue for the prescribed distance, then walk back to reset.

Tips

Push the ground away sideways as well as back so the drive is truly diagonal.
Keep the hips and shoulders facing forward rather than rotating toward each cut.
Control the landing knee; letting it cave inward is the main injury risk here.

Variations

Common mistakes

The crossover lands short of the center line instead of fully crossing it, so consecutive bounds drift to one side instead of tracing a true zig-zag.
Some athletes reset to a fresh standing start after every bound instead of pushing off immediately at the opposite diagonal, which strips out the reactive, continuous nature of the drill.
Once fatigue sets in, the diagonal angle flattens out until the athlete is basically bounding in a straight line, losing the frontal-plane work the drill exists to train.
Steering with the legs alone while the arms stay low and passive removes the balance assist the arms are supposed to provide through each direction change.
The trailing foot sometimes lands flat instead of on the ball of the foot on the crossover step, softening the push into the very next diagonal.

Frequently asked

What is a sensible starting dose for the Zig-Zag Bound?: Start with 2 sets of about 6 to 8 total bounds (3 to 4 each direction) over 10 to 15 meters, resting fully between sets. You should already be comfortable with straight-ahead bounding and have clean single-leg landings before adding the diagonal, frontal-plane demand this drill introduces.
How do you make the Zig-Zag Bound easier or harder?: Scale it down by shrinking the diagonal angle so each crossover is smaller and easier to control, or by cutting the number of bounds per set. Scale it up by widening the zig-zag angle, adding distance, or increasing speed once every landing is quiet and the knee tracks cleanly over the toe.
What is the Zig-Zag Bound good for?: It trains frontal-plane control and hip strength for cutting and change-of-direction sports such as soccer, basketball, and tennis, so it suits athletes who already bound cleanly in a straight line. Skip it if straight-ahead bounding still looks unstable, or if you have a history of knee ligament injury that has not been cleared for cutting work.

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