Straight leg bounds is a running form drill (and plyometric drill) to help improve power generation and lower body strength, proprioception, and coordination.
How to do it?
- Stand upright with your feet hip-width apart. Keep your arms relaxed at your sides.
- Initiate the bound by taking a short stride forward with one leg as shown in figure A.
- Push off from the ground with the back leg, and extend it fully so that your leg remains straight throughout the movement.
- Simultaneously, swing your arms forward and upward to generate upward momentum as shown in Figure B. Use the power generated from your leg and arm movements to leap forward.
- Maintain Straight Legs throughout
- Land softly on your forefoot as shown in Figure C.
- As you land, switch the action to the other leg. The leg that was in front should now be in the back, and vice versa. Continue bounding forward, alternating between legs with each stride.
- While landing ensure you are landing midfoot or forefoot. Plantar-flex your foot as needed to generate the force.
Keep in Mind
- Pay attention to your running form during the exercise. Keep your upper body relaxed and maintain an upright posture.
- As you land with each bound, aim to land softly and absorb the impact through your leg muscles.
- If you are new to straight-leg bounds or plyometric exercises, start with a few repetitions and gradually increase both the number of bounds and the distance covered as you become more comfortable with the movement.
When to do it?
Include it as part of form drills (before your run), as a dynamic warm-up, or as part of the strength training.
