Single Leg Bounds for Speed Training - 3 Step Progression | One Leg Bounding
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- Опубліковано 3 жов 2024
- This advanced plyometrics speed training drill is a progression from alternating leg bounding. Single Leg Bounds improve leg cycle speed, ground reaction force, foot placement, power and sprint mechanics.
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If you struggle initially with Single Leg Bounds, regress to alternating leg bounding - link below:
Alternating Leg Bounding: ua-cam.com/video/eIjuMzIFREs/v-deo.html
Great video! We've had great success with single leg bounds, thanks for posting!
Thanks XPOLY, right back atcha, It's a great drill.
@Lanach Baza oi oi? Ha, no idea what your getting at, but thanks for the comment!
Hey Coach, I'm doing sprint training type of workouts recreationally, not all out competition. One of your drills really put it into perspective--where my legs need to lock for that "rebound." My muscles are really tight, but just this drill alone already loosened up my leg muscles, thank you
Great to hear! Glad to Help!
These seems like it’ll help get crazy leg power. Thanks for the video
For sure! No problem!
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Thanks for the comment!
Imma try this and see if I can sprint faster or dunk within a month!
Perfect. You got it!
Did you try this ? How was the results ?
What’s the difference between a skip, a bound, a hop , and a jump.?
A skip is a sprint posture rhythm movement with a low level plyometric action. A bound is a high velocity, high level, explosive linear single leg plyometric movement. A hop is very low level jump and a jump is explosive power movement with a much higher ground contact time, allowing for true triple extension of the ankle, knee and hip. Thanks for the comment.
You can do all three with High Velocity and tempo. What would the school of pedagogy say?@@SimpleSpeedCoach
@@tcao42 A high velocity hop would be considered a bound or plyometric movement, so I would disagree that you can do ALL 3 with high velocity.
Simply put on an accelerometer on and find out@@SimpleSpeedCoach
What's the sets and reps plus distance for this exercise?
Great question! I start my athletes with 2 x 10 yards ea. leg for the small bounds, 2 x 15 yards ea. leg for the medium bounds and 2 x 20-25 yards ea. leg for the distance bounds. Ultimately it depends on skill level, age and what else is planned for training that day. Thanks for the question.
@@SimpleSpeedCoach will this translate to increase stride length and speed?
@@pmoore7813 Certainly speed, this is a anticipation and ground contact time (GCT) drill. It also helps with sequencing of the ankle knee and hip during and after foot strike.
What are good standards for distance covered in each rep? I completed 30 yards in 10 single leg bounds.
Great question. For the distance single leg bounds, I would say the first 2 reps are shorter and then after that it really depends on skill level, age and gender. I would guess an elite athlete would cover 75+ feet or more with 10 reps (7-10 ft/rep).
@@SimpleSpeedCoach ua-cam.com/video/zSYq1GrCjlI/v-deo.html @3:16
ua-cam.com/video/zSYq1GrCjlI/v-deo.html @3:16
This advice is really helpful and lined up with some research I've been doing in the last hour. Here the athlete (elite level) covers 30 yards in 10 bounds :)
@@everything_strength Great, Happy to help!
Hey Coach, I’m about 6 mos. post ACL surgery. Can I start using this drill in my rehab exercises? If so, are there some more queues than what you mentioned I should be careful of? Thanks in advance, big fan of the videos!
Thanks! Glad to help. Great question, complex. My immediate thought and answer is NO, this is an advanced drill. However, I don't know your background, surgeon, type of graph and how your PT has progressed. I would have to meet and asses you before truly answering this question. So if you are still in contact with your PT - ask them first. I have worked with 100's of post-op ACL athletes in my years and typically we have NOT progressed to Single Leg Bounds at 6 months. I would make sure you are mastering deceleration, landing mechanics (1 and 2 legs) and you should be running and building-up to sprinting. First master alternating leg bounds - link below, then progress small and slowly into this drill. There is no need to rush, build strength and keep it simple. Typically this is more of a 10 month to 1 year type drill.
Alternating Leg Bounds: ua-cam.com/video/eIjuMzIFREs/v-deo.html
these are hard, not sure if it's worth it, good for the brain maybe?
Yup, there are not easy. That is why it is a 3 step progression.