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Learn The Bounding Drill Progression Beginners to Advanced
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Learn The Bounding Drill Progression Beginners to Advanced
The straight leg bound drill is a plyometric exercise that focuses on explosive power, lower body strength, and coordination. It is often used by athletes to improve their speed, agility, and jumping ability. Here's how you can perform the straight leg bound drill:
1. Start by standing upright with your feet hip-width apart.
2. Keep your core engaged and maintain good posture throughout the exercise.
3. Take a big step forward with your right leg while keeping it straight.
4. As you step forward, explode off your left foot and swing your left arm forward to generate momentum.
5. While in mid-air, switch legs by bringing your left leg forward and swinging your right arm forward.
6. Land softly on the balls of your feet with your left leg forward and your right leg extended behind you.
7. Immediately repeat the movement by exploding off your left foot and switching legs again.
8. Continue alternating legs and swinging your arms in a coordinated motion, propelling yourself forward with each bound.
9. Aim to cover as much distance as possible with each bound, while maintaining control and balance.
10. Perform the exercise for a specified distance, time, or a set number of repetitions.
Remember to start with a slow and controlled pace to get the technique right. As you become more comfortable, you can gradually increase your speed and intensity. Also, ensure that you have adequate space and a suitable surface to perform the drill safely.
It's worth noting that plyometric exercises like the straight leg bound drill can be physically demanding, so it's important to warm up properly and listen to your body. If you have any pre-existing medical conditions or concerns, it's recommended to consult with a qualified fitness professional before attempting this or any new exercise.
#sprint #drills #running
The straight leg bound drill is a plyometric exercise that focuses on explosive power, lower body strength, and coordination. It is often used by athletes to improve their speed, agility, and jumping ability. Here's how you can perform the straight leg bound drill:
1. Start by standing upright with your feet hip-width apart.
2. Keep your core engaged and maintain good posture throughout the exercise.
3. Take a big step forward with your right leg while keeping it straight.
4. As you step forward, explode off your left foot and swing your left arm forward to generate momentum.
5. While in mid-air, switch legs by bringing your left leg forward and swinging your right arm forward.
6. Land softly on the balls of your feet with your left leg forward and your right leg extended behind you.
7. Immediately repeat the movement by exploding off your left foot and switching legs again.
8. Continue alternating legs and swinging your arms in a coordinated motion, propelling yourself forward with each bound.
9. Aim to cover as much distance as possible with each bound, while maintaining control and balance.
10. Perform the exercise for a specified distance, time, or a set number of repetitions.
Remember to start with a slow and controlled pace to get the technique right. As you become more comfortable, you can gradually increase your speed and intensity. Also, ensure that you have adequate space and a suitable surface to perform the drill safely.
It's worth noting that plyometric exercises like the straight leg bound drill can be physically demanding, so it's important to warm up properly and listen to your body. If you have any pre-existing medical conditions or concerns, it's recommended to consult with a qualified fitness professional before attempting this or any new exercise.
#sprint #drills #running
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