This explosive bounding drill helps develop lateral force and reactive coordination. Use it as part of a dynamic warm-up, conditioning circuit, or plyometric program.
Instructions
- Stand tall with one foot slightly ahead of the other and knees soft.
- Push off the front leg, jumping diagonally to land on the opposite leg.
- Use your arms to drive upward and across the body.
- Land softly, absorbing force with a bent knee.
- Alternate sides and continue bounding side to side for reps or distance.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Abductors (secondary)
See exercises for Abductors · Learn about the Abductors - Adductors (secondary)
See exercises for Adductors · Learn about the Adductors - Calves (secondary)
See exercises for Calves · Learn about the Calves - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings