Standard Bounding Training:
- Warm Up well for 10 mins. This prepares your muscles for the intense exercise to come (easy jog).
- Find a flat/straight 100m road surface conducive to bounding exercise. A track or nicely paved road is sufficient.
Power Development via Bounding:
- Stand with feet hip-width apart.
- Initiate first bound by driving the knee of the lead leg forward and remain a flat trajectory. The opposite arm sweeps forward to match the range of the lead leg.
- Quickly draw the lead leg toward the ground by dorsiflexing the foot to aim to land a few inches in front of the centre of your body mass.
- Aim for a midfoot ground contact and a tall posture on landing with only a slight knee flexion.
- Quickly drive the opposite knee forward to initiate the second bound
- Continue with this cyclical bounding movement for 40 to 50 metres in distance.
- Easy 2-3mins jog to recover after each repeat.
Primary: Gluteus maximus, gastrocnemius, hamstrings
Secondary: Quadriceps, soleus, tibialis anterior.
Beginner: Your shoulders be remain relaxed. Drive your arms, not your shoulders!
Intermediate: Spring off the ground, don't slap! When done properly, you should feel like you are gliding down the road/track.
Advanced: To get maximum velocity, it is prudent that your muscles stiffens at the point of ground contact. Just like a race car, the stiffer the spring, the less energy is transferred to the ground.
- The trajectory of the bounds will be relatively flat with a greater emphasis on horizontal acceleration and velocity.
- The stride of bounding is exaggerated compared with a regular running stride, with a greater knee drive on each step and greater extension at the hip.
- Arm action in a bounding matches the range and speed of the legs.
Newbies (+distance to 40-50 meters):
- Perform 2-3 Repetition with 3-4mins rest between reps
Experienced (+distance to 50-70 meters):
- Perform 4-6 Repetition with 2-3mins rest between reps
Veterans (+distance to 70-100 meters):
- Perform 8-12 Repetition with 1-2mins rest between reps