Bounding

About This Exercise

A horizontal-plyometric drill: alternating-leg explosive drives forward, covering distance with each push-off. Trains the elastic-energy storage and reactive strength that translates directly to running stride length and ground reaction force production. A higher-impact progression of running drills like A-skips.

1Setup

Stand tall in an open space (a hallway, driveway, or grass field) with at least 10-15 metres of clear space ahead. Spine neutral, arms relaxed at the sides ready for an explosive arm drive.

2Execution

Drive off one foot explosively, propelling the body forward and up. Land on the opposite foot. Immediately drive off that foot to bound onto the other side, alternating each step. The arm action mirrors the leg action — opposite arm to drive leg. Cover distance with each bound; aim for height + horizontal travel together. Rest fully between sets.

Pro Tips

• Explosive push-off from each foot — minimal ground-contact time at landing
• Drive the lead knee up; opposite arm drives forward in a sprinting action
• Aim for both vertical height AND horizontal distance per bound — not pure jumping
• For runners: this is the highest-evidence drill for converting strength into running propulsion