Strength & conditioningIntermediateModerate load
Lateral Bound & Stick Drill for Rotational Power and Deceleration
A single-leg lateral plyometric for high school baseball and softball players that builds rotational lower-half power, frontal-plane explosiveness, and the deceleration control needed to brake hard and re-accelerate on the bases.
⏱ ~15 min📋 3-4 sets of 4-5 clean sticks per leg, 60-90s rest between sets
What you'll need
- Cones or floor markers (optional, to mark landing distance)
- Light medicine ball (optional, for the rotational/side-toss progression)
- Non-slip flat surface (turf, gym floor, or grass)
Sign in to view this drill
The full step-by-step is free with an account. Create one or sign in to start training.