We have a question in one of the early sections of our coaches development program that gets people flustered. Coach’s Prep 101 is a rite of passage that doubles as a development tool for strength and conditioning coaches around the world. So, naturally, the audience is pretty bought into the gym and the best practices inside of it.
The question ultimately asks:
What percentage of the major American sports are bilateral? What percentage of those sports are unilateral?
For context, bilateral is assuming movement with two legs in unison or two arms in unison. The rub comes from the coaches knowing that squatting with two legs, pressing with two arms, etc has way more loading potential and is generally are more regarded and common loading style. Yet, when they go to answer the question, they realize that basketball, football, and baseball has almost no bilateral movement happening.
BREAKTHROUGH: life and sport is unilateral
Now, this doesn’t completely negate the importance of bilateral training. But, it does beg the question, are we doing enough unilateral movement in the gym?
What do you think?
3/5/26 WOD
DEUCE Athletics GPP
Complete 4 rounds of the following:
6 Seal Rows
Complete 3 rounds for quality of:
8 DB Decline Bench
10 DB Strict Press (0031)
:20 Hanging Leg Raise Iso Hold
For time:
with a partner
In 5:00 Min
6th St Hill Run
then,
AMRAP 15
Bull Run
12 alt. KB Front Rack Forward Lunges
40 yd KB Farmers carry
DEUCE Garage GPP
12-12-12
Seated Strict Press
12-12-Max
DB Bent Rows
Every 4 minutes for 6 rounds, complete the following for time:
:45 DB Plank
4 Devil’s Presses (45/25)
8 Push Presses
24 Double Unders