Bounding

Quads, Glutes, Hamstrings, CalvesBodyweight

Bounding is an explosive plyometric drill consisting of powerful alternating single-leg leaps. It builds leg drive, power, and coordination while requiring soft, controlled landings.

How to do it

1Stand tall with your feet hip-width apart and knees slightly bent.

2Drive explosively off one leg, bringing the opposite knee up and forward.

3Pump the opposite arm forward in mid-air to maintain balance and momentum.

4Land softly on the ball of your lead foot, absorbing the impact by bending your knee.

5Immediately spring forward and up into the next leap without pausing.

Common mistakes

Landing on a straight leg or heel, sending harsh impact through your joints and spine.

Letting your knee cave inward on push-off or landing, increasing injury risk.

Leaning too far forward, losing balance and cutting jump height short.

Breathing

Keep your breathing rhythmic and fluid. Exhale forcefully with every explosive push-off.

Make it harder or easier

To scale down, shorten your stride length and bound with lower intensity.

To scale up, maximize distance and height on every leap while keeping landings soft.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.