Speed Bounding

Unilateral Plyometrics High Intensity


  • Develop explosive unilateral hip strength

  • Unilateral control of high eccentric forces

  • Improve all mechanisms of the stretch-shortening cycle to a small extent


Bounding hang position.

  • Run forwards and start exaggerating how long you spend in the air by driving hard against the ground and trying to ‘float’ between steps

  • Land on the ball of the foot and ensure the ankles and knees remain stiff on landing

  • Drive the arms aggressively to counteract rotation

  • As confidence improves, start at a faster running speed that will force you to drive the leg backwards and down underneath the hips more aggressively to

maintain velocity

  • Speed bounding should feel like running with an exaggerated and lengthened step pattern