Running Form Drill: Bounding

Photo: James Carney


Bounding helps strengthen all the muscles in your lower legs while also improving power and stability.


Bounding is a great early-season drill and should be included as part of a comprehensive drill routine following one to two easy runs a week.


Exaggerating the running stride, launch yourself  forward off your left leg, driving your right knee up to waist level while keeping your back (left) leg straight. Aim for one second of “hang time” before landing softly on the ball of your right foot. When your foot hits the ground, launch yourself forward again in the same manner. The arm opposite your lead leg should swing forward for added momentum. Do two 30-meter reps, progressing to 50-meter reps as you build strength and coordination. For added variety and a greater challenge, do this drill on a gradual incline.

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