Alternate Bound (with single 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

Push off with right foot and reach forward with left arm while bring right leg forward with knee bent and thigh parallel to ground. Extend right leg back and keep it extended for duration of push-off. Hold this extended stride for short time and land left foot. Drive right leg forward to front bent position and extend left leg back while left arm reaches forward in same manner. Continued bounding for length or duration of the drill.

Comments

Drill is exaggerated running movement. 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

Related Articles