{"id":6,"date":"2021-09-28T10:13:45","date_gmt":"2021-09-28T00:13:45","guid":{"rendered":"https:\/\/www.oztrack.com\/blog\/?p=6"},"modified":"2025-02-06T17:55:43","modified_gmt":"2025-02-06T07:55:43","slug":"plyometric-training-for-runners","status":"publish","type":"post","link":"https:\/\/oztrack.com\/blog\/middledistance\/plyometric-training-for-runners\/","title":{"rendered":"Bounding Training For RUNNERS &#8211; THE OZTRACK METHOD"},"content":{"rendered":"\r\n<p><a href=\"https:\/\/plus.google.com\/102111366865782487143?rel=author\">Author: Steve Bennett<\/a><\/p>\r\n<h3>Bounding Plyometric Training for Runners: A Comprehensive Guide<\/h3>\r\n<p>This guide outlines specific training techniques to improve power levels in runners, benefiting both sprinters and middle distance athletes. These exercises enhance &#8220;ease of speed,&#8221; finishing burst speed, and overall athletic performance.<\/p>\r\n<p><strong>Bounding is the most Specific Form of Plyometric Training<\/strong> for Runners. <strong>It is the icing on the cake<\/strong> built from core training and weights. <strong>It is the final link to running<\/strong>. It gets it all working properly. You can read how passionate i m about this.\u00a0 Plus Athletes <strong>only have to do very small amounts of it for it to work.<\/strong><\/p>\r\n<hr \/>\r\n<h3>Standing Start Bounding<\/h3>\r\n<p><em>Video: <a href=\"https:\/\/www.youtube.com\/embed\/NKiFmYTe9_c\" target=\"_new\" rel=\"noopener\">Standing Start Bounding Demonstration<\/a><\/em><\/p>\r\n<p><iframe class=\"lazyload\" title=\"YouTube video player\" data-src=\"https:\/\/www.youtube.com\/embed\/NKiFmYTe9_c?si=xGjrQfzBRpirX9az\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\r\n<p>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.<\/p>\r\n<p>&nbsp;<\/p>\r\n<h4>Key Points:<\/h4>\r\n<ul>\r\n<li>Mimics the sprinter&#8217;s start and early acceleration phase.<\/li>\r\n<li>Improves power conversion from weight training gains.<\/li>\r\n<li>Limit sessions to <strong>30 contacts per leg<\/strong> to prevent injury.<\/li>\r\n<li>Use cushioned shoes or jumper spikes for safety.<\/li>\r\n<li>It should be done from the early phases of the macrocycle and can be done all year.\u00a0\u00a0<\/li>\r\n<li>Used with Sprinters and Middle Distance Athletes. Plus, even with Distance Athletes.<\/li>\r\n<\/ul>\r\n<p><strong>Recommended Exercises:<\/strong><\/p>\r\n<ul>\r\n<li>Single-leg step-ups (e.g., elite athletes lifting up to 90kg).<\/li>\r\n<li>Squats for back muscle strength (though less specific to bounding).<\/li>\r\n<\/ul>\r\n<hr \/>\r\n<h3>Running Start Bounding<\/h3>\r\n<p><em>Video: <a href=\"https:\/\/www.youtube.com\/embed\/CtP9peecOFw\" target=\"_new\" rel=\"noopener\">Running Start Bounding Demonstration<\/a><\/em><\/p>\r\n<p>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.<\/p>\r\n<h4>Key Points:<\/h4>\r\n<ul>\r\n<li>Focuses on faster muscular contractions with shorter ground contact times.<\/li>\r\n<li>Specific to the middle and late acceleration phases of sprinting.<\/li>\r\n<li>Limit to <strong>30 contacts per leg<\/strong> per session.<\/li>\r\n<li>Often used by both Sprinters and Middle Distance Athletes<\/li>\r\n<li>It is a <strong>crucial<\/strong> part of the program to monitor and <strong>measure distance improvements<\/strong> for each athlete. They will likely constantly improve, and this can lead to running speed improvement at all distances.<\/li>\r\n<\/ul>\r\n<hr \/>\r\n<h3>Speed Bounding<\/h3>\r\n<p><em>Video: <a href=\"https:\/\/www.youtube.com\/watch?v=v8rrD5rOB38\" target=\"_new\" rel=\"noopener\">Speed Bounding Example<\/a><\/em><\/p>\r\n<p>Speed bounding combines a running start focusing on step count and time over 20m. Athletes aim to decrease their score, calculated as:<br \/><strong>Score = Steps \u00d7 Time (in seconds)<\/strong><\/p>\r\n<h4>Key Points:<\/h4>\r\n<ul>\r\n<li>Ground contacts are quicker, making this a highly specific activity.<\/li>\r\n<li>Best performed in pre-competition phases.<\/li>\r\n<li>Limit attempts to <strong>3\u20135 at the start of a session<\/strong>.<\/li>\r\n<li>Not used with Middle Distance Athletes<\/li>\r\n<\/ul>\r\n<hr \/>\r\n<h3>High Hurdle Bounces<\/h3>\r\n<p><em>Video: <a href=\"https:\/\/www.youtube.com\/embed\/_oV1meh9fh4\" target=\"_new\" rel=\"noopener\">High Hurdle Bouncing Technique<\/a><\/em><\/p>\r\n<p>High hurdle bounces are designed to improve &#8220;stiffness&#8221; and bounce when legs are closer to straight, as seen during maximum speed running.<\/p>\r\n<h4>Key Points:<\/h4>\r\n<ul>\r\n<li>Simulates the support phase of maximum speed.<\/li>\r\n<li>Use low-volume sessions with <strong>no more than 12 contacts per leg<\/strong> (e.g., 6 x 2 hurdles).<\/li>\r\n<li>Best done on synthetic tracks or long jump surfaces using spikes.<\/li>\r\n<li>Not used with Middle Distance Athletes.<\/li>\r\n<\/ul>\r\n<h4>Progression:<\/h4>\r\n<ul>\r\n<li>Start with low hurdles and gradually increase height as athletes build strength and skill.<\/li>\r\n<\/ul>\r\n<hr \/>\r\n<h3>Keeping Records<\/h3>\r\n<p><em>Video: <a href=\"https:\/\/www.youtube.com\/embed\/n8LGIJa2X30\" target=\"_new\" rel=\"noopener\">Training Records for Bounding Exercises<\/a><\/em><\/p>\r\n<p>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.<\/p>\r\n<h4>Tips:<\/h4>\r\n<ul>\r\n<li>Regularly record distances, times, and scores for each exercise.<\/li>\r\n<li>Use results to adjust training plans and set goals.<\/li>\r\n<\/ul>\r\n<hr \/>\r\n<h3>Caution: Avoid Overtraining<\/h3>\r\n<p>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.<\/p>\r\n<hr \/>\r\n<p>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.<\/p>\r\n<p>Here is another article about <a href=\"https:\/\/simplifaster.com\/articles\/teach-train-bounding-exercise\/\" target=\"_blank\" rel=\"noopener\">Bounding by Rob Assise<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Author: Steve Bennett 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 &#8220;ease of speed,&#8221; finishing burst speed, and overall athletic performance. Bounding is the most Specific Form of Plyometric Training for Runners. It &hellip; <a href=\"https:\/\/oztrack.com\/blog\/middledistance\/plyometric-training-for-runners\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Bounding Training For RUNNERS &#8211; THE OZTRACK METHOD<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,4],"tags":[],"class_list":["post-6","post","type-post","status-publish","format-standard","hentry","category-middledistance","category-sprinting"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bounding Training For RUNNERS - THE OZTRACK METHOD<\/title>\n<meta name=\"description\" content=\"This is the best practical plyometric program on the internet. 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