Alternate Bound (with double arm action)

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Horizontal)
Intensity: Medium

Instructions

Preparation

Begin by jogging to initialize momentum.

Execution

Bring right foot forward while pushing off with left foot. As right thigh travels upward parallel to ground, forcefully bring both arms forward to help propel body forward (aka: gather forward). As left leg comes through, extend right leg back and keep it extended for duration of push-off. Hold this extended stride for short time while quickly pulling both arms behind body. Land left foot and drive right leg forward while bringing both arms forward. Extend left leg back and bring arms back. Continued bounding for length or duration of the drill.

Comments

This drill is somewhat of exaggerated running drill. Bound forward into air as high as possible by emphasizing high knee lifts. Focus on pushing against ground from landing through takeoff attempting to maintain hang time. Each stride should have an aesthetic glide or float pattern appearing effortless yet demonstrate power during take off.

Attempt to either maintain speed or cover as much distance as possible by making each stride long. As heel makes contact with ground, it absorbs impact by eccentric contraction of muscle responsible for dorsi flexion of ankle slightly slowing speed at which remainder of foot hits ground.


Exercise Directory | Plyometrics: Function & Intensity / Type

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