Athletes who want to improve sprint power, and jump higher off one leg (or even two), should be familiar with bounding if they want to reach their highest potential.
In our plyometric of the week #3, we discussed how to put a new spin on bounding from a brain perspective by having athletes bound along at various intervals, marked by cones.
Variable bounding is great, because it stimulates the vision pathways (vision is more than just seeing, it is fully integrated with movement processes) of the athlete, improves reflex response, and adds a new dimension to the external cueing effect of the cones (external cues are much “stickier” than internal ones).
Today, I’m going to quickly share with you, one of my long-standing “go-to” methods in coaching the jumps, and even sprints at particular points in the training year, which is bounding complexes.
The bounding complex is essentially a circuit of various bounding types. It can entail many variations, but the standard version which I adapted from the writings of Yuri Verkhoshanski goes like this:
- Alternate leg bounding
- Right-Right, Left-Left bounding
- Right-Right-Right, Left-Left-Left bounding
- Single leg bounding
This circuit is often performed on rest intervals of 1’ between bounds, and 2-5’ between rounds. It is often performed for 15-30m for 2-3 rounds. It can be used as a “meat and potatoes”, especially when there is a lack of outdoor facility present in track situations, and then used with longer rest intervals.
It can also be used as more of a finisher, with shorter rest intervals in the workout. Finishing a weightroom session with a quick bound complex can be particularly powerful.
Below is an example of this in action:
When performed for a total of 150-300 meters, this complex packs quite a punch in terms of explosive and reactive adaptation. I make a strong use of it in terms of my “single leg jump program”, which has increased the single leg vertical jump of many athletes by up to 6” in 3 weeks time.
I love the bound complex for a few reasons, I’ll drop my top 4 below:
- The randomized aspect of the circuit improves motor learning, moreso than doing all types of bounds at once in a blocked format
- Bounding is a reflex heavy activity, particularly the repeat-leg types, which helps to stimulate an athlete’s cerebellum, and also promote quicker recovery (which makes it an excellent “finisher” in workouts)
- The culmulative effort of the complex can build a bit of lactate, which is anecdotally used to great muscle building effect in many athlete populations
- It is one of the fastest ways to build steel-grade ankle stiffness in jumpers and sprinters alike
The future of bounding:
Some things I’m working with now are the integration of the bound complex into variable bounding mediums, for even greater motor learning, visual stimulation, and freshness. I’ll keep you posted.
The complexes are also pretty open for different types, you could utilize variable bounding, uphill bounding (especially in earlier portions of the season), bound-stride-bound work, lateral bounding, and more. The possibilities are endless.
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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