For soccer
For soccer, lateral bound rates higher on our research criteria: more carry-over to soccer.
Single-leg RDL 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.
Single-Leg RDL. Hamstring and hip strength with balance on one leg, the base for sprinting and sudden stops.
For skiing & snowboarding, lateral bound rates higher on our research criteria: more carry-over to skiing & snowboarding. Single-leg RDL does more to prevent injuries.
For racket sports, lateral bound rates well ahead on our research criteria: more carry-over to racket sports. Single-leg RDL does more to prevent injuries.
For American football, lateral bound rates higher on our research criteria: more carry-over to American football. Single-leg RDL does more to prevent injuries.
For soccer, lateral bound rates higher on our research criteria: more carry-over to soccer. Single-leg RDL 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 single-leg RDL takes some practice.
Lateral bound needs no equipment, so you can do it anywhere. Single-leg RDL needs dumbbells, so a home gym covers it.
Single-leg RDL: it rates Strong for injury protection in our research rubric, against Good for lateral bound.