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

---

Who Else Wants To Get In Shape in 35 Minutes?

Most of the physical fitness trainers, and coaches agree that... Read More

The Truth about Spot Reduction

At any point, we can pick up the latest fitness... Read More

Lower Back Extension Exercise

This is an excellent exercise for the lower back that... Read More

Want To Get In Shape? Watch Another Infomercial!

You know I have always wondered how people of yesteryear,... Read More

Rotator Cuff: Exercises and Strategies to Prevent Injury

Have you ever experienced a dull ache or sharp pain... Read More

What is Pilates?

Pilates is a system of over 500 controlled exercises that... Read More

What the Philosophy of Tai Chi Can Do For You

Taoist PhilosophyTo understand the purpose of the form it is... Read More

Why You Should Learn Tai Chi

Learning Tai ChiTai Chi combines movement, meditation and breathing, to... Read More

5 Ways to Fit Fitness In

Five points to consider when you want to fit fitness... Read More

Muscle Cramps and Exercise

Quite often runners and exercisers experience painful muscle cramping either... Read More

Exercise: Why YOU Should Do It

Hundreds of Thousands of Americans spend millions of dollars each... Read More

Try Different Forms of Exercise for Success

If you have always used free weights, then switch it... Read More

How Exercise and Beta-Glucan Help the Immune System

It is thought that moderate exercise, such as speed walking,... Read More

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand... Read More

An Introduction to Tennis

Is tennis good for you?Absolutely - tennis is a gentle... Read More

Precision Abdominal Training

It's almost impossible to turn on the television or open... Read More

Stretching and the Warm up ? Are You Confused?

Lately, I've been receiving a lot of questions referring to... Read More

Some Great Ideas on Staying Fit

Physical exercise is something that you need to do on... Read More

Is It Safe To Start An Exercise Program?

I think the real question is "How safe is it... Read More

Lance Armstrongs Training Tactics: #1 Rule - Greatness Needs NO Explanation!

Great endurance racers will tell you "Leave your egos at... Read More

Get Out and Play: Top 7 Outdoor Exercises

Do you remember when our parents used to yell at... Read More

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you... Read More

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried

1. Lunges with a barbell. Properly executed, this exercise is... Read More

How to Keep Your Body Fit

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

Weight Loss and Exercise in Tough Environmental Conditions

Working out is working out, right?Wrong.Depending on the environmental conditions... Read More

The Top 10 Reasons Why Your Dog is a Great Workout Partner

1) He or she is never late for a workout... Read More

Flattening Your Stomach in Four Easy Steps

You look at it every day and wish it would... Read More

3 Exercises for Good Posture and a Six-Pack

These days many people spend a significant part of their... Read More

The Importance of The Fibonacci Numbers in Fitness Training

"Things do not change; we change." ?Henry David ThoreauThe following... Read More

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and... Read More

How to Start a Walking Program

Did you know that walking is the number one participation... Read More

After Exercise Headache - More Serious Than You Think?

It's surprisingly common - you're exercising, everything's fine, and then... Read More

Mom, How F.I.T.T. Is Your Workout?

Moms don't have the time or desire to mess around... Read More