Essential Drills For Speed And Efficiency

Photo: Mark Doolittle Photography

Bounding

Why: Bounding increases foot, calf and hamstring muscle power and develops single-leg stance stability necessary to maintain fluid running form while fatigued.

How: On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. The focus should be on a powerful leap into the air and a quick (but not super fast) cadence. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground. Do three to four reps of 10 leaps on each leg.

Top Stories

Videos

Photos