I do have alot of bounding type litt, but not on computer. I think there is an article on here by D Phaff regarding boundings protocols…
Here is my program for bounding. I do not do a lot of this with Mike as we do a lot more speed work than i ever did before. I would say a high % of what i did before was based about jumping/ bounding and not sprinting.
You will notice, that not all of what you see is what you might call bounding but i like to link things together…
Specific bounding is linked to LJ technique, advanced athletes work towards 5 exercises of 6-10 reps of each within a bounding session!
1) From Long jump over 3 hurdles, 3 strides between, and high thighs.
2) 6st LJ over a hurdle (2m in pit) into pit high thigh
3) 6 st LJ over low hurdle (4m in pit) for penetration
4) Stand 4H and J (Left); Stand 4Hand J (Right)
5) 30m bound from stand for length (nearer comp for speed)
6) 30m bound backwards for length
7) Double foot over 6 hurdles, close and lower for length
8) Hop step over hurdle, hop step, 40m
9) 4 bounds and jump
10) HHSSJ, jump is with LJ leg
11) Proprioception thro pit, hop left pause hold balance, step to right, back to left etc.
As the months progress strides will be added eg Aug/Sept-Stand, Oct/Nov-2strides, Dec/Jan-4 strides.
Endurance Bounding– Advanced athletes work upto 5 exercises, 5 reps within a bounding session,
1) 60m-80m skips for height & same for distance
2) 10 bounds with a run
3) 40m bounding uphill (3 to 8 degrees)
4) Bounding over 40-50m(high thigh, flat foot)
5) Bounding with sled over 40-50m
6) Hop over 40m with hurdles at every 10m, left and right
Both types of bounding emphasize, parallel thigh, flat foot, out and back of the active take off leg, good balanced arms, forward drive of the thigh.