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How to Do Bounding Plyometric Exercises

Learn how to do bounding exercises in this Howcast workout video about plyometric exercises.


Hi, I'm Pauline and I'm back with this next exercise. This is called bounding. Now there are different types of bounding. I do remember bounding drills while training for my 800-meter run. So track and field athletes really use this for like hurdles, to improve on their performance and condition, and their reaction as well. So again the sports, as well as anybody can incorporate this during their exercise routine.

So what you're going to do is this is going to be smaller bounding. You're going to start with your knees soft and you're going to go from side to side. So I'm going to travel with this. So what you want to do is you're going to have a running motion and drive as you do this. So opposite arm, opposite leg. So this is the slow bounding movement, okay?

Now I'm going to speed up just a bit and show you what it looks like. What you do want to remember is you want your feet to touch the ground and come up as quick as possible. Okay, so tap. Now do it again. Now I will tell you, as I'm doing this, my glutes are engaged, I do feel like my quads and my calves as well, so again it's a quick reactive move, bounding and bouncing right back up.

That's why it's called bounding. So from here and if you notice I'm staying as low as I can, while keeping my posture. So I'm in that squat position, hips back, my posterior chain is loaded up, bound, as quick as you can and back up. You can make it long depending on how much space you need.

If I'm outside, I'm going to take it further. So my bounding is probably going to include long strides. So short strides, long strides depending on what you're working today, and of course, include this in your weighted exercise. So this is something I would probably do if I was in a gym and I had a small space, I would do this after a weighted exercise. And I could even do it in place or travel or back to front.

So there's really any way you can do it, it depends on what exercise you're doing or what routine you're doing. So that is your bounding, short stride or long stride bounding exercise, and that's how you do it.

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