Left vs Right Asymmetry Corrective Block (15–20 Minutes)

Goal: Reduce strength, power, and stability differences between sides to improve performance and decrease injury risk

When to Use

• ↑ Asymmetry % on VALD ForceDecks

• Noticeable side-to-side imbalance

• One leg weaker in jumps, landings, or lifts

Block Structure

• Always start with weaker side

• Match reps on stronger side (don’t exceed)

• Controlled tempo + high intent

• Rest 45–90 sec between sets

1. Single-Leg Countermovement Jump – 3 x 3 each side

• Hands on hips

• Jump off one leg

• Stick landing and stabilize

Focus: Unilateral power + control

2. Rear Foot Elevated Split Squat (RFESS) – 3 x 6 each side

• Back foot elevated

• Front leg does majority of work

• Slow down (3 sec), explode up

Focus: Strength balance between legs

3. Single-Leg RDL – 3 x 6 each side

• Slight knee bend

• Hinge at hips

• Keep hips square

Focus: Posterior chain + stability

4. Lateral Bounds (Stick) – 2 x 4 each side

• Jump side to side

• Stick each landing

• Hold 2–3 seconds

Focus: Force absorption + control

5. Single-Leg Isometric Split Squat Hold – 2 x 20 sec each side

• Same setup as RFESS

• Front leg loaded

• Upright torso

Focus: Stability + force production

6. Single-Leg Pogo Jumps – 2 x 8 each side

• Quick, reactive contacts

• Stay stiff and balanced

Focus: Elasticity + lower-leg symmetry

Optional Add-On

Single-Leg Med Ball Throws – 2 x 4 each side

• Rotational or linear

• Load into front leg → explode

Focus: Transfer symmetry into sport movement

Coaching Notes

• Weaker side sets the standard

• Do not allow stronger side to “outwork” weaker side

• Quality > load or reps

• Track improvement weekly

Progression

• Reduce asymmetry % over time

• Progress from:

  • Bodyweight → loaded

  • Stable → reactive

  • Bilateral → unilateral power

Expected Outcome

• Improved symmetry in ForceDecks testing

• Better balance and stability

• Increased power output on weaker side

• Reduced injury risk and cleaner movement patterns