For racket sports
For racket sports, lateral lunge rates higher on our research criteria: more injury protection.
Both are good choices that build different things for racket sports, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Lateral Bound. Side-to-side power for covering the court.
Lateral Lunge. Strength in the exact lunge you make to reach wide balls.
For soccer, lateral bound rates higher on our research criteria: more carry-over to soccer. Lateral lunge does more to prevent injuries.
For skiing & snowboarding, lateral bound rates higher on our research criteria: more carry-over to skiing & snowboarding. Lateral lunge does more to prevent injuries.
For basketball, lateral bound rates well ahead on our research criteria: more carry-over to basketball.
For racket sports, lateral lunge rates higher on our research criteria: more injury protection. Both are good choices that build different things for racket sports, so a plan can use both.
About the same: both are easy to learn.
Lateral bound needs no equipment, so you can do it anywhere. Lateral lunge needs dumbbells, so a home gym covers it.
Lateral lunge: it rates Strong for injury protection in our research rubric, against Good for lateral bound.