Bounding
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Quadriceps, Calves, Hip Flexors, Core
Movement pattern
Alternating Horizontal Bound
Training goal
Power, Acceleration
Sport
General Athletic Development, Football, Soccer, Sprinting
Overview
Purpose. Exaggerated running strides that build horizontal power and single-leg force production.
How it fits the system. An intermediate-level alternating horizontal bound entry in the Plyometrics section, programmed to develop power, acceleration. Related work in the library: Single-Leg Hurdle Hop and Scissor Jump.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Quadriceps, Calves, Hip Flexors, Core
Movement pattern
Alternating Horizontal Bound
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
1. Start with a short jog-in of three to five strides.2. Push back and down into the ground to drive the body forwards and slightly upwards.3. Switch legs in the air and land on the opposite foot underneath a tall posture.4. Aim to cover distance on each stride while staying relaxed through the shoulders.5. Slow down gradually over the last 10 metres.
Coaching Cues
- Push the ground back and down, then float.
- Aim for long, powerful strides with a clear flight phase.
- Drive the opposite knee up and through.
- Stay tall — do not fold at the waist.
Common Mistakes
- Turning bounding into fast running with short strides.
- Landing with the foot far ahead of the hip, creating braking forces.
- Excessive volume on hard surfaces early in a progression.
- Losing arm-leg coordination and drifting sideways.
Progressions & Regressions
Progressions
Increase the distance, then add single-leg bounds or combination bounding patterns.
Regressions
A-skips, power skips, or short bounds over a reduced distance.
When to Use It
When to use
Early in a session on a speed or power day, after a full warm-up.
When not to use
With hamstring or Achilles sensitivity, or on soft or uneven ground.
Programming
4 to 6 runs of 20 to 30 metres with two to three minutes of recovery.
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