Smart Workout Diary

Alternating Forward Bound with Stick Landing

The alternating forward bound with stick landing is a plyometric drill in which you jump forward from one foot to the other and briefly hold each landing. It develops lower-body power, coordination, balance, and landing control, primarily training the glutes along with the quads, hamstrings, and calves.

Demonstration

Demonstration: Alternating Forward Bound with Stick Landing

Instructions

  1. Stand tall with your feet about hip-width apart and your arms relaxed at your sides.
  2. Shift onto one foot, bend the hip, knee, and ankle slightly, and brace your trunk.
  3. Drive through that foot to jump forward, swinging the opposite knee and arms naturally to help propel you.
  4. Land softly on the opposite foot with the knee tracking in line with the toes and the hips slightly back.
  5. Hold the landing briefly until balanced, keeping your torso controlled.
  6. Reset your position, then repeat by bounding forward from the other foot.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings, Calves
Type
Plyometric
Mechanics
Compound
Movement Patterns
Locomotion, Jump
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Begin with a short bounding distance and increase it only when every landing is controlled.
  2. Land quietly through the forefoot and midfoot before allowing the heel to settle.
  3. Avoid letting the landing knee collapse inward or allowing the torso to twist.
  4. Stop the set if you cannot hold a balanced landing with consistent control.
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