Benefits of Bilateral vs Unilateral Training

🦵🏼Both bilateral (two legs) and unilateral (one leg) training improve strength through their respective exercises (squats & step-ups). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏉 As assessed during pre-season training (for 33 rugby athletes), when volume and load was kept the same, both training styles improved strength & sprint acceleration.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏆 However, bilateral training showed further improvements in change-of-direction drills and testing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔀 Consider training bilaterally (including eccentric training) if the goal is to improve change-of-direction skills!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📰 Reference: Appleby BB, Cormack SJ, Newton RU. NSCA - J Strength Cond Res. Jan 2020. doi: 10.1519/JSC.0000000000003035.