Bounds
- Prescription
- 4 × 30 yd · 120 s restabout 7 min
- Players
- Solo
- Equipment
- None
Thirty-yard bounding drills, focusing on distance with each step. This track and field exercise builds the force applied to the ground: each step is a one-legged long jump, flowing seamlessly into the next.
Key points
- Land under your center of gravity, never in front: in front, you brake.
- Alternate arm swings with a full range of motion: they’re just as important as your legs.
- Count your steps over thirty yards: the fewer, the better.
- Take a two-minute break between sets; walk back.
Common mistakes
- Chasing height instead of length.
- Rushing on without giving the push time: each bound must be complete before the next contact.
Demonstrations
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Related drills
LEVELS : Intermediate · Advanced
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