Speed Training With Intensity - Bound To Get Faster

Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster.

I remember the first time that I ever bounded for speed. I was a wee sophomore in high school when a graduate from our school - who was playing college football - came back to work out at one of our track practices.

Joe - his real name - came back with some great new drills - including bounding down the football field.

What is bounding? Think of it as exaggerated running. When you bound, you push off hard and fast from the ground with each step. Think of leaping like a gazelle or an antelope. You want to try to float in the air as long as you can before the next foot contact. Then, actively drive your foot into the ground to power your next glide. You want your feet on the ground for as little time as possible. Drive with your arms for full power. This is excellent for explosiveness and to increase your stride length - both key factors in running fast.

You should include different types of bounding for greatest results in your speed training. Try these variations to crank up your speed workouts:

? Regular bounding - drive your knees up to 90 degrees and your elbows back

? Straight leg bounding

? Single leg bounding - remember to do both right and left footed

? Single leg pattern bounding - Right Right Left Left Right Right Left Left Right...

? Combination bounding - straight leg bound for 20 meters then regular bounding for 20 meters

? Bound/Run - bound for 20 meters then sprint for 20 meters

? Double leg bounding - moving forward

? Double leg bounding - moving backward

? Power skips - drive your knee up to 90 degrees to try for maximum height.

? Bound up stairs or bleachers

Bounding should be done for done for 10 to 40 meters or a certain number of foot contacts. Start slowly and build up to the longer distances and number of contacts. Be sure to rest and recover fully between reps. This is not endurance work. Keep your workouts short and intense. Your goal should be to include between 4 and 8 sets in your speed workouts.

Bounding is highly intense exercise. Make sure that you are on a good, forgiving surface and that you don't bound too often, 2 - 3 times per week is plenty. Also, do not bound on consecutive days, your nervous system will be fried from bounding and will take time to recover, probably even more time than the muscles themselves.

Add bounding to your speed workouts. The explosiveness that you develop will go far in improving your performance - no matter what your sport. Which part of your "game" can use a bit more power and speed?

Copyright, Tim Kauppinen, 2005

This article is protected by copyright, 2005, Tim Kauppinen. All rights reserved.

Tim Alan Kauppinen, or Coach K, has over 20 years experience as an athlete and coach. He has worked with athletes of all ages and abiltities in track and field, football, speed training and strength and conditioning. This has given him the privilege and the opportunity to coach athletes who have become conference champions, state champions and Division I college players. Coach K publishes a free daily fitness email with current tips on getting stronger, faster and in the best shape of your life. To sign up for this no cost service, visit Coach K's website at http://www.makesyoufast.com/contact.html

---

Speed Training With Intensity - Bound To Get Faster

Bounding can be a great addition to your high intensity... Read More

The Many Benefits of Exercise

Health experts encourage us to include exercise as a necessary... Read More

Super Charge Your Metabolism

1. Cardio in Combination with Strength Training- If you need... Read More

The Power Workout:

Scenario: I really want to get in shape, but I... Read More

No Pain, No Gain Isnt True For Arthritis, But Exercise Is Still Important

Recent studies have shown that exercise may acually help people... Read More

15 Quick Tips for People Who Dont Like to Exercise

We've all had days when we don't have the energy... Read More

Lance Armstrong and Exercise - From Denial to Desire!

Press Conference 1996 ? Lance Armstrong On Wednesday October 2,... Read More

Home Gyms with Free Weights

Having your own home gym with free weights is not... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 3)

There are three main types of exercises to include in... Read More

How to Pick a Good Personal Trainer

One of the major benefits of the YourBestBodyNOW Program and... Read More

Arthritis Exercise for All Levels

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

How to Keep Your Body Fit

Fitness is just as imperative as health. As a matter... Read More

Calf Cramps - How To Get More Gain For Less Pain!

I cannot imagine that there is anyone past the age... Read More

Invest in Your Health

What if a trusted friend were to tell you about... Read More

How to Avoid Using Your Home Gym as a Clothes Rack

So here's the situation?You have a home gym, treadmill, elliptical... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I... Read More

Thirty Minutes of Exercise a Day Keeps the Doctor Away

"Exercise is good for you!" If you had a dollar... Read More

Performing Potentially Dangerous Gym Exercises

How do you know that the exercises you are performing... Read More

Exercise - Anxiety & Panic

Yes, all I'm afraid this does play a part in... Read More

Defeating Back Pain Forever

Back pain, one of the most common physical, and debilitating... Read More

Exercise And Stress

"Stress is when you wake up screaming and you realize... Read More

The Importance Of An Active Lifestyle

Over the past 15 years or so, we have been... Read More

Different Exercises Schedule to Combat Diabetes, Arthritis, and Obesity!

Different Health Problems generally do not allow us to do... Read More

10 User Friendly Habits for Successful Home Gym Training

Are you dissatisfied with your current training program? Are you... Read More

Fitness Focus: Overcoming Obstacles

If you're like me, the quest to be in shape,... Read More

Exercising In Heat

Summer is officially here. Finally you can pack away your... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

Exercising for life ? The magic is in the synergy!

Synergy: the working together of two or more things, people,... Read More

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

Exercise Is a Key to Good Health for All of Us

There's plenty of evidence that an essential component of a... Read More

Exercise and Kids: The Difference between Training Children and Adults!

The greatest mistake a person can make when exercising with... Read More

Exercise Motivation: 7 Sure-fire Tips

So you've begun an exercise program to get in shape... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)

Even when you cannot make it out to walk or... Read More