Lateral Bound and Recover
Athleticism
Legend
- player
- cones
- movement path
How it works
Develop lateral power and quick ground contact time to enhance defensive and offensive athleticism in flag football.
What you need
- cones
- flags
Your focus
Lateral bounding builds the hip abductor strength and single-leg landing control critical for sharp cuts and flag-pull positioning. Short ground contact time during bounds translates directly to the quick-twitch agility required in open-field flag football. Consistent lateral power helps defenders stay attached to receivers through their route breaks.
Set two cones 5 yards apart; player starts in athletic stance at the left cone.
Player drives off the left foot laterally, lands on the right foot, immediately bounds back left, continuous for 6 bounds.
After the 6th bound, player freezes in athletic ready position for 2 seconds simulating a flag-pull ready stance.
Rest 45 seconds; complete 4 sets.
Goal
You've got it when your lateral bounds are fast and low, quick off the ground, not bounding high in the air.
Helpful cues
- Push off the whole foot, not just your toes
- Land softly but leave quickly, minimal ground contact
- Stay low through every bound
Adjust the challenge
Make it easier
Strip it back
Use a smaller cone gap of 3 yards.
UpLVL it
Add the next challenge
Add a flag pull at the end of each set with a coach holding a flag out for the player to snatch.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.