Bounding

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Iliopsoas
• Biceps Femoris
• Semitendinosus
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Technique

1. Mark out 20 to 30 metres on a soft, flat surface and begin with a few running strides.
2. Push off one foot and drive the opposite knee forward and up, covering as much distance as possible in each stride.
3. Land on the opposite foot, rolling over the ball of the foot, and push off again immediately.
4. Swing the arms opposite to the legs for balance and extra drive.
5. Take a long rest and walk back to the start.

Cues

• Aim for distance and height with each bound.
• Land under the hips on the ball of the foot.
• Keep the chest tall.

Common mistakes

• Landing on the heel with the leg straight out in front.
• Short, scrambling strides instead of long bounds.
• Doing it on a hard surface or when fatigued.

Alternatives

• Broad Jump
• Lateral Bound
• Power Skip