I started off my track career as a long and triple jumper, so I know how to bound.
But I still feel bounding is important for my sprinters, as well as doing single leg hops (Hops and bounds are a staple in my repertoire).
Why? Several reasons. One is because sometimes you don’t have access to stadium stairs or hurdles.
Sprinting is an explosive event.
Speed training is all about the force-velocity curve (I covered that in several past articles). So to cover the entire range of speed training, we need to break it down into the start (instantaneous power to overcome inertia), acceleration (stride length/speed frequency), and maximum velocity.
In the weight room, the slower velocities will increase strength with progressive training loads and may even cause increased muscle mass (which may be a good thing, but not too much mass where it affects the bodyweight to strength ratio). Therefore this type of training will have the greatest impact on instantaneous power.
Even in the acceleration phase (in between max strength and max speed), we will see longer ground contact times as we are trying to deliver as much force as possible. See the past article on Developing Acceleration: Assisted & Resisted Training Methods.
Thus bounding is one of the many ways to improve reactive strength or elastic strength in speed development.
Kenta’ Bell’s How to Teach Bounding.. in 4 Easy Steps
This short video was produced by Kenta’ Bell. His past articles include Ballistic Power for Better Athletic Performance and Advanced Plyometrics for Jump and Sprint Training. His website is www.thinkingfeet.com and you can reach him at horizontalvelocity (at) hotmail.com
If you are going to partake in bounding, technique should be the first priority, and not overreach for maximal distance. Don’t get so competitive. Of course, this will reduce injuries!
Be sure to watch the entire length of the video as Kenta’ added an bonus feature at the very end.
Jimson Lee
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I’ve read first time about Kenta on speedendurance. Since the first article, I’ve documented myself. This guy seems to be a kind of “number” and a controversial character in the world of tract and field. Well, he proposes one of the most intelligent approach I’ve ever read, heard and watched… But my track and field culture is not so reliable… I don’t know if he is the first one or if he reveals some known “secrets” by specialists… still his vision makes full/complete/true sense.
@OKtav, I’ll need to do a live webinar with Kenta’ one day, to really appreciate his tips and thought process. I’ve had several calls on Skype with him, but I never recorded them.
I’d like to have the possibility to invite you and Kenta to a summer clinic… I’ll go have a talk with people at the athletic federation… They would probably kick my ass!…Man…What am I doing in this country!?
I’d love to come over for a clinic. I really enjoyed the video of the coach Constantin. I do those downhill double leg jumps and thats some great strength work. could you please email me at yourthinkingfeet@gmail.com I would like to have your email because i definitely have a few questions for constantin
@Kenta – I’ve sent an email…
What you are reading from me is a fresh perspective on a simple concept. Being a elite athlete for 14+ years has taught me many things. Being self coached for the majority of that time taught me even greater lessons. The things you hear from me are what work, plain and simple. Things that I have tested and proven time and again. This isn’t a regergitation of something I read in a book or heard from a coaches clinic. You find the common threads and and apply that to simple bio-mechanics along with the solid science of Sir. Issac Newton and this is what you get. I have developed a system of self correcting/self teaching drills that work. I’m a firm believer that doing a common thing uncommonly well will bring you great success. However, it greatly perplexes me that when somebody uses their mind to come up with something original and creative they are soften called controversial. Numbers and science only validate what we in the field know works based on results and intuition. I don’t know a single bio-mechanics expert that created anything. At best they are really good at explaining what we the athlete do or have already done.
@Kenta – yes Kenta, I think I’ve got it…To resume it I’d say it’s about “learning” (I’d rather say feeling) how to make the Earth and gravitational acceleration (shortly – the gravity) to be your allies and not your enemies…Am I wrong? Is about hitting or being hit by the Earth. I’m saying for months now – I know a guy here (in Romania), you and most readers probably do not know or never heard about, but he is not nobody. He formed/ trained/ coached a Romanian female High-Jumper – Alina Astafei (Junior World Champ, World Champion indoor and outdoor, Silver at Barcelona in 1992, also European Champ) and not only her… He operates with same principles as you for at least 25 years. He never written a book, an article, he do not use Internet, he doesn’t know how to…He is 78 years old, but he is also a kind of chess champ…he is my hidden treasure. :) He also discovered by himself that only thing could be useful are the laws of the mechanics… He was quite old when he came up with his “new” principles… He understood all his coaching mistakes at the end of his career exactly when he got retired – he feels so sorry that since he never got the occasion to coach a athlete using his new “revelations”. He also says that all time greatest track and field coach is Sir Isaac Newton :) I’m not worrying – me my rugby boys are taking profit form his knowledge… This is the guy: http://www.youtube.com/watch?v=sOaHPTZL5XA&feature=plcp – This is a fragment from training session with “my boys”. Actually I think I can transform or switch them very fast in a track and field team or basketball team, because they are following a total different training program, than classic rugby teams are following… Actually I think they are playing better basketball than rugby. I don’t know if coincidence or not, but when Jimson published the article I was writing and article dedicated to this guy – to the coolest coach I’ve ever met – his name is Constantin Dumitrescu. The article which will be published tomorrow on my blog… but it’s in Romanian.
Kenta has it right! Much of this is about feeling the movement. He has a solid foundation for training with speed/explosion. I guess that means many things…….sprinting/jumping. His foundation is scientific and artisitic. Athletes need less fatigue and more know how in approaching our sport. It’s cliche, but training smart always surpasses training hard. It’s about efficiency and that’s what I see with Kenta’s philosophy!
Could someone explain to me the purpose of the downhill double leg jumps?