For soccer
For soccer, lateral bound rates well ahead on our research criteria: more carry-over to soccer, easier to learn and fit in.
Romanian deadlift does more to prevent injuries.
Both are good choices that build different things for soccer, 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. Lateral power for cutting and changing direction.
Romanian Deadlift. Heavy hamstring and hip strength for sprinting, with a hinge that’s quick to learn.
For American football, the two are close. Romanian deadlift rates slightly higher: more injury protection. Lateral bound is easier to learn and fit in.
For soccer, lateral bound rates well ahead on our research criteria: more carry-over to soccer, easier to learn and fit in. Romanian deadlift does more to prevent injuries. Both are good choices that build different things for soccer, so a plan can use both.
Lateral bound is easier: it’s easy to learn, while Romanian deadlift takes some practice.
Lateral bound needs no equipment, so you can do it anywhere. Romanian deadlift needs a barbell, so for most people it’s a gym exercise.
Romanian deadlift: it rates Strong for injury protection in our research rubric, against Good for lateral bound.