Alternate Leg Bound

Exercise Data
Type: Bounds And Skips
Equipment: Body Only

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Instructions
Intro: This drill is the prime exercise in specifically developing explosive leg and hip power. Alternating the legs works the flexor and extensor muscles of the thighs and hips, a drill that enhances, running, sprinting, and jumping actions.

Start: Assume a comfortable stance with one foot slightly ahead of the other as to initiate a step; arms should be relaxed and at the sides. Variations to a stationary are walking or running starts, which assist the efficiency of the performance. Other variations include alternating the landings (e.g., RRL, LLR, RRLL) to emphasize the acceleration-reacceleration of the stride mechanics.

Finish: Begin by pushing off with the back leg, driving the knee forward and upward to gain as much height and distance as possible before landing. Repeat the sequence (driving with the other leg) upon landing. Keep the ankle locked in dorsiflexion and the heel up under the hips to reduce the ground-contact time and promote efficient hip projection upon subseque3nt takeoff. Either block with the arms in a countralateral motion, as with normal running, or execute a double-arm swing.

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