Single-Leg Speed Bound
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
None
Primary muscle group
Gluteus Maximus, Hamstrings, Gastrocnemius
Secondary muscle groups
Quadriceps, Soleus, Core
Movement pattern
Single-Leg Horizontal Bound
Training goal
Reactive Strength, Horizontal Power
Sport
Sprinting, Long Jump, Football, Rugby
Overview
Purpose. Repeated single-leg bounds for distance with short contacts, developing the horizontal reactive strength that underpins sprinting.
How it fits the system. An advanced-level single-leg horizontal bound entry in the Plyometrics section, programmed to develop reactive strength, horizontal power. Related work in the library: Bounding and Skater Bound.
Primary muscles
Gluteus Maximus, Hamstrings, Gastrocnemius
Secondary muscles
Quadriceps, Soleus, Core
Movement pattern
Single-Leg Horizontal Bound
Equipment
None
Difficulty
Advanced
How to Perform
- From a two or three step walk-in, bound forward off one leg.
- Land on the same leg and immediately bound again, covering ground rather than gaining height.
- Keep the torso tall and the free leg cycling through actively.
- Complete the prescribed contacts, then walk back and change legs.
Coaching Cues
- Push the ground back, not down.
- Contacts stay short — you are looking for distance per contact, not hang time.
- Keep the pelvis level; if it drops, the set is over.
- Free leg drives through like a sprint stride.
Common Mistakes
- Turning the drill into a slow, absorbed hop.
- Letting the trunk lean back to reach for distance.
- Doing high volume before bilateral bounding is competent.
Progressions & Regressions
Progressions
Add contacts, then progress to bounding for measured distance.
Regressions
Bounding on alternate legs, or Single-Leg Hop to Stick.
When to Use It
When to use
In a speed or power block for athletes with a single-leg strength base.
When not to use
With beginners, on fatigued legs, or with any hamstring or Achilles complaint.
Programming
4 to 6 sets of 4 to 6 contacts per leg with full recovery.
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