alternate leg diagonal bound

Description:

The Alternate Leg Diagonal bound is a plyometric exercise that is for your lower body power, agility, and coordination. The exercise involves using explosive power to jump from one leg to another diagonally. This lateral movement is great for athletes that need to create power and speed from the sides.

How to Perform the Exercise:

• 1. Star in a stance with your feet hip width apart, knees slightly bent and your core engaged
• 2. Push off with your right foot and leap diagonally to the left, landing softly on your left foot with a bent knee to absorb the impact
• 3. Once you have landed, push off using your left foot and leap diagonally to the right, landing on your right foot
• 4. Continue to alternate jumps, focusing on controlled explosive jumps
• 5. Ensure your arms are engaged by swinging them in the direction of your jumps.

Body Part Used:

Legs

Equipment Required:

None

Primary Muscles Used:

glutes, quadriceps, hamstrings

Secondary Muscles Used:

calves, hip flexors, core

Alternate Exercises:

skater bounds, lateral bounds, single-leg bounds

Form Tips:

Land softly to protect your knees and ankles, keep the core tight and maintain stabilibity, use your arrms to drive your body, stay low and avoid being too uptight

Common Mistakes When Performning:

landing hard or with stiff legs, losing balance by not engaging the core, leaning too far forward preventing your body from being able to generate power, not using explosive movements and moving with intention