Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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


MORE RESOURCES:

Why Burpees Are The Exercise That Seriously Cranks Up Your Metabolism
The Post Game (blog)
Burpees make everything burn: Your muscles, your lungs, and most importantly, a ton of calories. The exercise -- which entails going from pushup position to a jump and back to a pushup position again -- is so tough that performing about 10 fast-paced ...



Fox News

The breathing exercise that may reduce anxiety
Fox News
DeBiase performed Vranich's exercises while running errands, walking down the street, and at work. "After a few months I entered the NAGA World Championships and beat several black belts—as a brown belt. My classmates said I made it seem effortless.".



New York Times (blog)

Exercise to Lose Weight? Stay Warm
New York Times (blog)
If you're hoping that exercise might keep you from gaining weight this holiday season, you may want to dial up the thermostat and do your workout indoors. According to a surprising new study, exercising in chilly temperatures could undermine dieting ...



KTAL

Best Exercise to Lose Belly Fat
WDTV
For those of you serious about your resolutions, or those who have been trying to lose some inches around the waist line, trying to figure out the best exercise plan is difficult. Many people think the best exercise to lose weight is to do some sort of ...
What are the best exercises to lose weightKTAL
Weight Training Helps Keep Belly Fat AwayMedical Research News and Interviews on MedicalResearch.com (blog)
Study: Weight train to lose belly fatKSBY San Luis Obispo News

all 4 news articles »


UPI.com

Mind over matter, the brain alone can tone muscle
UPI.com
24 (UPI) -- New research suggests muscles respond to simple thoughts of exercise; simply imagining exercise can trick the muscles into delaying atrophy and even getting stronger. It's further proof that brain and body, which evolved together, are more ...
Even thinking about exercise makes your muscles strongerThe Indian Express
Thinking about exercise may make you strongerDeccan Herald

all 21 news articles »


For some people, exercise could be an effective treatment for depression
Vox
We all know about the many magical effects of exercise: regularly breaking a sweat lowers your cardiovascular disease risk, staves off Alzheimer's, boosts your energy, and improves your sleep quality. Now, there's a growing body of research that ...



Marotta: Why exercise?
Wicked Local Lexington
“What got self to exercise in past?” Easy enough: One, school system. Exercised because school forced self to. In eighth grade high, 90-year-old gym teacher with tight grey perm and pale dead eyes yelled at self, struck self's calves with old-lady cane ...



CBS News

An Unexpected Exercise That Targets Belly Fat
Huffington Post
Over those 12 years, the men who added more weight training to their days saw their waistlines grow less than those who added more aerobic exercise or more low-intensity activity, like yard work, to their days. Surprising absolutely no one, men who ...
The best exercise for controlling belly fatCBS News
Adding Weight Training To Exercise Routine Helps In Trimming Your WaistlineVoice Chronicle
Using weights to target belly fatHarvard Gazette
Live Science
all 89 news articles »


The Independent

NHS will offer diet and exercise support to obese Brits
The Independent
“The NHS is going to be funding a new national programme, proven to work, that will offer tens of thousands of people at risk of diabetes proper support to get healthier, eat better and exercise more,” he added. It will centre on “exercise, eating well ...
War on diabetes: Doctors told to snitch on patients piling on poundsExpress.co.uk
Doctors are being told to monitior the diet and exercise regime of patients ...The Times (subscription)
Britain Buckles Down To Fight Obesity And to Contain Diabetes In The CountryEmpire State Tribune
Yorkshire Post
all 54 news articles »


Chattanooga Times Free Press

Pregnancy performance: Exercise before, during and after can make having a ...
Chattanooga Times Free Press
Angela Avery, a former resident of Ringgold, Ga. now in Savannah, is expecting her second baby on Dec. 29. Her commitment to daily workouts should help her get back to her pre-pregnancy weight soon after the baby is born, she says. Photo by Contributed ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.