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:

Fox News

Fitness experts warn of the pitfalls of going to exercise extremes
Fox News
A recent Australian study of ultra-marathoners found that extreme exercise may trigger blood poisoning in people who haven't trained properly. The research, published in the International Journal of Sports Medicine, showed that pushing the body too far ...
How Extreme Exercise Can BackfireHuffington Post

all 17 news articles »


Should you walk or run for exercise? Here's what the science says.
Vox
To find out, I first searched for "randomized control trials" and "systematic reviews" on running, walking, and exercise at PubMed health (a free search engine for health research) and in Google Scholar. I wanted to see what the highest-quality ...



Amazing Facts: Exercise Stupidity -- Can You Handle the TRUTH?
Huffington Post
The truth about exercise is based on science and anatomy. (Not gym talk.) I hope you learn the difference between feeling an exercise vs. working a muscular region anatomically correct. Below you will read my first dissertation. I am writing this to ...



Jezebel

Study: Exercise as a Teen, Face Lower Health Risks Later in Life
Jezebel
Reuters reports on a study newly published in Cancer Epidemiology, Biomarkers & Prevention. Researchers at Vanderbilt crunched numbers from a group of 75,000 women in Shanghai, and found that those who exercised even as little as 1.3 hours a week ...
Exercise in teen years lowers risk of middle-age cancer deathUPI.com
Exercise in youth helps maintain health later in lifeConsumerAffairs
Research Shows Exercise Can Help Girls Fight Off an Early Adult DeathCare2.com
EurekAlert (press release) -Washington Post -MedPage Today
all 34 news articles »


MedPage Today

A Little Exercise Goes a Long Way for Older Adults
MedPage Today
Even a little exercise was associated with reduced mortality for adults over 60, according to a meta-analysis of nine cohort studies. In about 122,000 patients with an average follow-up period of 9.8 years, only 15 minutes of moderate to vigorous ...
Even a Little Exercise May Reduce Mortality in EldersMedscape
Over 60s exercise targets should be cut to 15 minutes a day, say health expertsTelegraph.co.uk
Fifteen minutes of exercise a day will help you live longer says studyMirror.co.uk
The Australian -Daily Mail -Express.co.uk
all 15 news articles »


Charlotte Observer

Overcoming 5 barriers stopping you from regular exercise
Charlotte Observer
Sticking to a regular exercise schedule isn't easy. After all, there are plenty of potential hindrances – time, boredom, injuries, self-confidence. Darcy Reber, nurse practitioner at Mayo Clinic Health System in Cannon Falls, shares practical ...
Exercise routine begins one step at a timeThe Providence Journal

all 10 news articles »


Sports, Exercise and the Case of The Old Grey Mare
Huffington Post
There's no shortage of advice for the over-50 set when it comes to sports and exercise. A quick tour around the web provides a wide variety of ways to stay in shape and enjoy some of your favorite recreational sports while avoiding injury. Still, while ...



Yahoo Finance UK

An exercise scientist told us the biggest mistake people make when they decide ...
Yahoo Finance UK
We recently asked exercise scientist Philip Stanforth, executive director of the Fitness Institute of Texas and a professor of exercise science at the University of Texas, why that happens, and what people who want to lose weight and keep it off can do ...

and more »


Greenwich Time

Morning outdoor exercise keeps Witherell residents smiling
Greenwich Time
Physical Therapy Assistant Maryann Piamonta assists Richard Radcliffe, 91, during an outdoor physical therapy session in the courtyard of the Nathaniel Witherell rehab and nursing center in Greenwich, Conn. Tuesday, Aug. 4, 2015. During the warmer ...



The Virginian-Pilot

Oceana training exercise simulates nightmare scenario: a mass shooting at the ...
The Virginian-Pilot
The Navy, Virginia Beach first responders and medical facilities held a simulated mass casualty training exercise at Oceana Naval Air Station on Tuesday, Aug. 4, 2015 in preparation for the 2015 air show in September. (Stephen M. Katz | The Virginian ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.