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Agility: Bounding

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Cornel

DESCRIPTION

This is exaggerated running, taking long strides while running. Think about driving the knees up and really exploding off the ground and using the arms to drive.

COACHING POINTS

Bounding is perfect for sprinters as it mimics the running action and increases push off power and speed.

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OFTEN USED WITH...

Fast feet:

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

High Skip:

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Side Step:

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

Burpee:

The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up.

Similar to a squat thrust, begin in a squat position with hands on the floor in front of you.

Then kick your feet back to a pushup position and then return your feet to the squat position.

Finally, leap up as high as possible from the squat position.

Speed Footwork

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