Stand on your right foot with your left foot slightly off the ground, knee slightly bent.
Push off explosively from your right foot, jumping laterally to the left as far as possible.
Land on your left foot with a soft knee bend, absorbing the impact through your ankle, knee, and hip.
Stabilize and hold the landing for a moment before bounding back to the right.
Push off your left foot and land on your right foot, again absorbing the impact with a bent knee.
Continue alternating bounds side to side for the desired number of repetitions.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6 bounds per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8 bounds per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 10 bounds per side | Strength, high intensity/volume |