Transfer.: How directly it builds the strength, speed and positions your sport needs.
Injury protection.: How well it guards against the injuries that are common in your sport.
Practicality.: How easy it is to learn and to fit around your sport practice.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lateral bound

You want the most direct carry-over to basketball
You want to train more muscles at once

Good reasons to choose pogo hops

You want to work one muscle on its own

Lateral Bound

Pogo Hops

You need

Nothing but the floor

Skill

Easy to learn

Type

Compound

Isolation

Why they rank where they do

Lateral Bound. Side-to-side power and landing control for defence and cuts.

Pogo Hops. Reactive ankle stiffness for quick second jumps.

Also compared for

Racket sports

Ranking →

SLateral Bound#2 of 19
APogo Hops#7 of 19

For racket sports, lateral bound rates well ahead on our research criteria: more carry-over to racket sports.

Side by side

Transfer

Excellent

Strong

Injury protection

Good

Practicality

Excellent

Questions

Which is better for basketball, lateral bound or pogo hops?

For basketball, lateral bound rates well ahead on our research criteria: more carry-over to basketball. Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is lateral bound or pogo hops easier to learn?

About the same: both are easy to learn.

Can you do lateral bound or pogo hops at home?

Lateral bound needs no equipment, so you can do it anywhere. Pogo hops need no equipment, so you can do them anywhere.

Which does more to prevent basketball injuries, lateral bound or pogo hops?

About the same: both rate Good for injury protection in our research rubric.

More comparisons

Lateral Bound Pogo Hops Best for basketball

Lateral Bound vs Pogo Hops

For basketball, lateral bound rates well ahead on our research criteria: more carry-over to basketball.

Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Transfer.: How directly it builds the strength, speed and positions your sport needs.
Injury protection.: How well it guards against the injuries that are common in your sport.
Practicality.: How easy it is to learn and to fit around your sport practice.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lateral bound

You want the most direct carry-over to basketball
You want to train more muscles at once

Good reasons to choose pogo hops

You want to work one muscle on its own

Lateral Bound

Pogo Hops

You need

Nothing but the floor

Skill

Easy to learn

Type

Compound

Isolation

Why they rank where they do

Lateral Bound. Side-to-side power and landing control for defence and cuts.

Pogo Hops. Reactive ankle stiffness for quick second jumps.

Also compared for

Racket sports

Ranking →

SLateral Bound#2 of 19
APogo Hops#7 of 19

For racket sports, lateral bound rates well ahead on our research criteria: more carry-over to racket sports.

Side by side

Transfer

Excellent

Strong

Injury protection

Good

Practicality

Excellent

Questions

Which is better for basketball, lateral bound or pogo hops?

Is lateral bound or pogo hops easier to learn?

About the same: both are easy to learn.

Can you do lateral bound or pogo hops at home?

Lateral bound needs no equipment, so you can do it anywhere. Pogo hops need no equipment, so you can do them anywhere.

Which does more to prevent basketball injuries, lateral bound or pogo hops?

About the same: both rate Good for injury protection in our research rubric.