Bounding Plyometric Training for Runners: A Comprehensive Guide
This guide outlines specific training techniques to improve power levels in runners, benefiting both sprinters and middle distance athletes. These exercises enhance “ease of speed,” finishing burst speed, and overall athletic performance.
Standing Start Bounding
Video: Standing Start Bounding Demonstration
Standing start bounding involves starting from a standing race position, performing four bounds, and jumping into a sandpit. Distances are measured from the front foot to the back of the landing print. Athletes should aim for maximum distance and focus on steady improvement through technique, weight training, and core strength.
Key Points:
- Mimics the sprinter’s start and early acceleration phase.
- Improves power conversion from weight training gains.
- Limit sessions to 30 contacts per leg to prevent injury.
- Use cushioned shoes or jumper spikes for safety.
- It should be done from the early phases of the macrocycle and can be done all year.
- Used with Sprinters and Middle Distance Athletes. Plus, even with Distance Athletes.
Recommended Exercises:
- Single-leg step-ups (e.g., elite athletes lifting up to 90kg).
- Squats for back muscle strength (though less specific to bounding).
Running Start Bounding
Video: Running Start Bounding Demonstration
Running start bounding is a progression from standing start bounding, ideal for the power phases of training. Starting from a 5m or 10m running approach, athletes aim for maximum distance in each attempt.
Key Points:
- Focuses on faster muscular contractions with shorter ground contact times.
- Specific to the middle and late acceleration phases of sprinting.
- Limit to 30 contacts per leg per session.
- Often used by both Sprinters and Middle Distance Athletes
- It is a crucial part of the program to monitor and measure distance improvements for each athlete. They will likely constantly improve, and this can lead to running speed improvement at all distances.
Speed Bounding
Video: Speed Bounding Example
Speed bounding combines a running start focusing on step count and time over 20m. Athletes aim to decrease their score, calculated as:
Score = Steps × Time (in seconds)
Key Points:
- Ground contacts are quicker, making this a highly specific activity.
- Best performed in pre-competition phases.
- Limit attempts to 3–5 at the start of a session.
- Not used with Middle Distance Athletes
High Hurdle Bounces
Video: High Hurdle Bouncing Technique
High hurdle bounces are designed to improve “stiffness” and bounce when legs are closer to straight, as seen during maximum speed running.
Key Points:
- Simulates the support phase of maximum speed.
- Use low-volume sessions with no more than 12 contacts per leg (e.g., 6 x 2 hurdles).
- Best done on synthetic tracks or long jump surfaces using spikes.
- Not used with Middle Distance Athletes.
Progression:
- Start with low hurdles and gradually increase height as athletes build strength and skill.
Keeping Records
Video: Training Records for Bounding Exercises
Tracking performance in these activities provides valuable insights into the effectiveness of strength and stability training. It also motivates athletes by showing tangible progress in their power and speed development.
Tips:
- Regularly record distances, times, and scores for each exercise.
- Use results to adjust training plans and set goals.
Caution: Avoid Overtraining
While these activities are fun and engaging, athletes must adhere to recommended limits to prevent injury and fatigue. Coaches should monitor sessions and enforce restrictions to ensure long-term development without overloading the nervous system.
By incorporating these power-focused exercises into a training plan, athletes can enhance their speed, acceleration, and resilience, translating strength gains into improved performance on the track.
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