Lateral Bound → Stick
Controlled change of direction
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Stick + hold
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Countermovement Jump | The baseline jump — measure it, then chase it |
| Vertical Jump → Stick | Land and freeze: teaches the knee to absorb force instead of collapsing |
| Depth Drop → Stick | Step off a box and absorb — the purest landing-mechanics drill there is |
| Split Jump → Stick | Scissor the legs, land in a lunge and hold — decel in a running position |
| Broad Jump → Stick | Horizontal force then a dead stop — the hardest landing to control |
| Single-Leg Hop → Stick | One leg absorbs everything, exactly like it does in a game |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
Your first month is free, with nothing to pay today. Then A$24.99/month, cancel any time. On the App Store and Google Play.
- Install itFree to download on iPhone and Android.
- Tell it how you playYour sport, your season, the nights you train and the kit you have. No account needed.
- See your week, then start freeYour program is built before you pay anything. Start the free month to unlock it, and cancel any time in your store settings.