Alternating Leg Bound

Alternating Leg Bound develops horizontal power, stride length, and running-specific strength. It's commonly used by sprinters and jumpers to improve acceleration and maximum velocity running mechanics.

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Category: plyometrics
Level: intermediate
Force: push
Mechanic: compound
Equipment: body only

Instructions

Begin with a short approach run or start from a standing position.
Take off powerfully from your right foot, driving your left knee high.
Land on your left foot and immediately take off again, now driving your right knee high.
Continue alternating legs with exaggerated, powerful strides for the desired distance.
Focus on maximizing both horizontal distance and hang time with each bound.

Tips

Drive your arms vigorously with each bound
Emphasize the knee drive of the free leg
Land on the ball of your foot and immediately take off
Maintain forward momentum throughout the sequence

Common mistakes

Taking short, choppy bounds instead of maximizing distance
Landing flat-footed instead of on the ball of the foot
Not driving the free leg knee high enough

Safety

This exercise places significant stress on the lower extremities during single-leg landings. Athletes should have good single-leg strength and stability before performing bounds. Not suitable for those with Achilles or knee injuries.

Variations

Single Leg Bound
Triple Jump
Double Leg Bound
Skipping for Height
Running A-Skip