Bounding strides
Plyometrics · Advanced · in reps
Why it helps your running
Power from one leg to the next: surges on hills and finishes where your stride holds up.
- You'll need
- nothing: just your bodyweight
- Tempo
- 1 s down, 1 s up
How to do it
- Run while exaggerating every stride: push hard off one leg and fly as far as you can before landing on the other.
- Front knee comes up high, foot lands flat under your body, active.
- Big arm swings go with every bound.
- Count the bounds, not the distance: stop as soon as the push weakens.
Common mistakes
- You go for height and land on your heels.
- The landing is sloppy and your knee caves in.
- You link them too fast and it turns back into running.
CautionA high-impact move: on grass or a track, never when you're tired, never more than a few dozen bounds per session. If a calf or hamstring starts to pull, stop.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.