Bounding

Bounding

Bounding is an exaggerated running plyometric exercise that develops horizontal power and inter-segmental coordination. By maximizing the stride length and flight time of each step, it strengthens the entire propulsion chain and improves running economy. It is a foundational athletic drill used by all elite sprinters.

Anatomy Targeted

The gluteus maximus is the primary driver of hip extension during push-off. The quadriceps provide knee extension. The hamstrings participate in the stride cycle and shock absorption. The iliopsoas powerfully flexes the hip to drive the knee upward. The calves and Achilles tendon provide the final propulsion. The trunk muscles maintain posture against rotational forces created by the alternating arm and leg movement.

Step-by-Step Execution

1. Begin with a slight running start (3-4 strides).
2. Progressively exaggerate each stride, maximizing forward and upward amplitude.
3. Push powerfully with the rear leg, achieving full hip, knee, and ankle extension.
4. The front knee rises high (thigh above horizontal).
5. The arm opposite the front leg drives forward and upward (cross coordination).
6. Maximize flight time between each ground contact.

Sets and Reps

4 to 6 passes of 30 to 50 meters. Rest 2 minutes between passes. The quality of each stride matters more than speed.

Safety Warnings

• Complete warm-up mandatory: athletic drills (butt kicks, high knees) before bounding.
• Practice on a soft surface (grass, track) to protect joints.
• Do not force amplitude if technique deteriorates.
• The movement must remain fluid and coordinated, not jerky.
• Risk of hamstring injury with insufficient warm-up.
• Avoid with knee, hip, or hamstring pain.

Progressions

• Level 1: Light skipping (A-skip) to learn coordination.
• Level 2: Moderate bounding over 20 m, technique focus.
• Level 3: Maximal bounding over 30-50 m, amplitude and power.
• Level 4: Uphill bounding (slight incline) or chained single-leg bounding.

Target Audience

Intermediate to advanced athletes. An essential exercise for sprinters, long jumpers, football players, and rugby players. Excellent for improving running stride and propulsion power. Also used as a stride quality diagnostic tool by track and field coaches.