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Training Tips – Bounding

BoundingBounding Can Keep You Healthy

You might be asking yourself what bounding can do for you. But for a runner, it’s an excellent drill to practice. Here’s what it can help you with:

  • Warm up
  • Improve coordination
  • Improve forefoot striking
  • Strengthen calves and glutes

How To Do It

Bounding is super easy and natural to do. Here’s what you do.

  • Begin running, slowly, with good form
  • Dramatically increase the length of your strides
  • You should now be leaping (bounding!) from one foot to the other
  • On the jump, try being explosive
  • When you land, use your body to absorb the shock as you would with good running form
  • Continue and repeat for about 100 yards
  • Do this as part of your warm up or as a specific drill

Stride Length

When you are bounding, you are obviously exaggerating your stride length. In fact, you’re really not even running, you’re more or less jumping along. But keep in mind, just because you’re doing a drill like this, doesn’t mean that you have a free pass to ignore your form. In fact, this drill is essentially pointless if you do it with bad form. Normally, you need to keep your cadence at about 180 strides per minute, and let your stride length determine your speed. That’s not possible when you’re bounding. But, other than that, keeping your form sharp will allow you to really benefit from bounding drills.

This post is a part of our Training Tips series, where you can find tips on drills, exercises, and general training. Click here to see the full series.

Image By: dospaz
Tags: , , ,
May 29th, 2012
Written By: Brett

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