How to Perform the Bounding Exercise
Table of Contents
What Is The Bounding Exercise
Bounding is a single leg plyometric exercise used to develop power output in the lower body. During a warm-up, Bounding can be used to prepare the nervous system, which is responsible for directing the muscles contract at a fast rate.
How to Do the Bounding Exercise
Start off like you are skipping and then push off the ground with one of your legs and add a high knee with the opposing leg
While you are coming up in your bound, you should have runners’ arm. (The leg that is in a high knee in conjunction with the opposite arm should come up at a 90-degree angle at shoulder height with the other arm down beside your hip)
Come off the ground as hard as you can and repeat until you reach desired marker
Benefits of the Bounding Exercise
Bounding is a plyometric exercise. Other exercises used in plyometric training generally include jumping, hopping and skipping. Plyometrics involves the use of the stretch-shortening cycle in our muscles (Muscles being stretched in an eccentric contraction followed by the muscles shortening in a concentric contraction). For example, when you stretch an elastic band and you let go it forcefully, it will automatically snap back into its original form. Plyometric training is an effective way to train athletes. It can improve strength, speed, power, coordination, and range of motion.
Muscles Targeted During the Bounding Exercise
Shoulders
Why Is the Bounding Exercise Useful
Bounding can be used as a dynamic movement during a warm-up or it can be used as an exercise in your workout program depending on the intensity of the performance. Performing bounds for fewer repetitions at a lower intensity is ideal for a warmup drill in order to increase motor unit recruitment and elevate your heart rate. Performing bounds at a high intensity for a few sets with a 1:3 work ratio can be used as a HIIT exercise to improve speed, strength, power, and coordination.
Variations of the Bounding Exercise
If you want to progress with bounding, you can perform the movement laterally. Performing the movement this way requires more coordination and stabilization from the midsection. If you want to regress with bounding, you can do a stationary bound instead of performing it in motion.
