Bounding
-Begin by bending your knees to about 60 degrees, then explosively jump forward as far as you can.
-Try to land on the front of your foot and be sure to keep a slight bend in the knees.
-Control the landing by allowing your knees to bend into a squat position.
-Jump 180 degrees from the landing position so that you are facing the opposite direction.
-Repeat the jump for the appropriate number of repetitions or time.

Importance
Bounding aid with developing explosive forward power. Without explosive power, it is difficult to climb extreme hills and sprint at the finish line. This plyometric drill is an advancement of bench jumps and high jumps that helps to further increase the speed or force of muscular contractions, providing the required power for a variety of sport-specific activities.

Precautions
Always remember to never completely straighten your knees when landing. Instead squat a maximum of 60 degrees knee flexion. When your knees bend to 60 degrees during the landing, be sure that your kneecap always remains over the second toe.
If your knee moves into a knock-kneed position or a bow-legged position, greater stress occurs below the kneecap and at the joint lines of the knee potentially leading to pain and injury. Also remember to land on the front of your feet to aid with absorbing shock.

Recommended Repetitions and Progression
2 sets, 10 reps or 2 x 30 sec
2 sets, 12 reps or 2 x 45 sec
2 sets, 15 reps or 2 x 1 min

3 sets, 10 reps or 3 x 30 sec
3 sets, 12 reps or 3 x 45 sec
3 sets, 15 reps or 3 x 1 min

Handout
Plyo Bounding

Needed Equipment
None

Difficulty of Exercise (Guide)