Exercise guide
Alternate Leg Diagonal Bound
The Alternate Leg Diagonal Bound is a plyometric exercise that combines forward and side-to-side movement. You push off one leg, travel diagonally, and land before repeating the movement from the opposite side. The quadriceps, glutes, hamstrings, calves, and inner and outer thighs all help produce and control each bound.
Training context
Keeping the diagonal bound controlled
Distance is only useful when you can also control the landing. Each bound should finish with the foot, knee, and hip prepared to absorb your body weight before the next push-off begins.
This exercise works well in an athletic warm-up or plyometric session when you have enough open space. Use a line or floor marking to keep the diagonal direction consistent without turning every repetition into a maximum-distance jump.
Technique overview
Control each landing before rebounding
Begin in a comfortable staggered stance. Push through the lead leg and drive the opposite knee as you travel diagonally. Land softly with the knee tracking over the foot, regain balance, and repeat from the other side. Reduce the distance when the landing becomes loud, unstable, or difficult to control.
Treat this as an overview and use a range, pace, and setup you can control.