When it comes to improving explosive sprint and posterior chain power, bounding is one of the top movements on the list, second only to actual maximal sprinting.
Bounding power is highly correlated to what your time will be in the 40 yard or 100m dash. The Soviet Union used to even have an equation that would estimate your eventual time in the 100m race by what you ended up attaining in the standing triple jump.
Bounding is also highly correlated to single leg jumping ability. Improving both bounding technique (upright posture, balance of frontside and backside mechanics) and distance is a surefire way to improve single leg vertical ability.
Igor Paklin, one of the most prolific high jumpers of the 1980’s could register a 24 meter (79 feet) distance in 5 bounds on his jump leg with a 5 step approach. That’s 15.8 feet per bound on the same leg off a short approach!
Bounding works by creating a greater magnitude of muscular requirement, particularly those responsible for vertical force, and does so in a very specific manner.
There are plenty of ways to bound:
- Alternate leg bounding
- Left-left, right-right combination bounding
- Left-left-left, right-right-right combination bounding
- Single leg bounding
- Endurance bounding
- Bounding alternating with strides/sprints
Many of these bounding variations are common knowledge to coaches and athletes, but there is one very effective type that many coaches don’t consider: variable distance bounding.
Variable distance bounding, as shown above, is a great way to mix up the usual package of training stimulus. It works on the principle of placing small puzzles in the course of an otherwise “routine” training movement in order to force the CNS to solve a problem and remove potential errors across a string of similar movement types. This removal of errors makes the movement pattern more robust, and raises the performance ceiling of the athlete.
To set up variable bounding, all you need is a handful of cones or markers spaced at “subtly random” intervals on a straight piece of track, grass, or even sand. I would recommend keeping the variance of each cone within 20% of the average bound distance you are looking to achieve with the athlete.
For example, if you wanted to cover 3m per stride, then you would want to have the distance between cones be at minimum 2.40m, or at most 3.60m (if you think you or your athlete has the capability of covering 3.60m).
In addition to its theoretical benefits, I find that this drill seems to acutely improve the reflexive firing ability of the glute, psoas and core muscles, and has had a very positive effect on speed output, such as 30m fly performance. This exercise and its derivatives can have a profound effect on your performance. Not only is it an effective exercise, but it is also a lot of fun to perform.
If you enjoy this series, and want to see how to put these exercises together in context of a complete program, check out our books and training groups, particularly “Vertical Ignition” and “Legendary Athleticism”. Be a part of the revolutionary training systems that are getting dozens of athletes to lifetime bests in speed, jumping and explosive power!
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