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Bounding drill for youth track

Updated

In short

Bounding is a beginner-level track drill. Bounding is exaggerated running where every step is a leap. It builds the power that makes your normal stride longer and stronger. It builds power, stride length and single leg strength. It needs no equipment, and can be done on a field. This page lists 5 numbered steps and 3 common mistakes with their fixes. The demonstration video is AI-generated.

AI demoThis demonstration video is AI-generated: Koach Zuri is an AI character, not a real coach. Real verified coaches review every drill before launch.

What does the bounding drill build?

  • power
  • stride length
  • single leg strength

Quick facts

Sport
Track
Level
beginner
Equipment
None
Space needed
field

How do you do the bounding drill?

  1. Start jogging

    A few easy steps to get moving before the first bound.

  2. Leap into it

    Push hard off one foot and jump forward, not up.

  3. Drive the knee

    Bring your lead knee up and forward as you travel through the air.

  4. Land and go

    Land on the ball of your foot and immediately push off into the next bound.

  5. Keep it short

    Six to eight bounds, then walk back. This is a hard drill, not a long one.

What are the most common bounding mistakes?

  • Mistake

    Bouncing up instead of forward

    Fix

    Aim your push forward down the track.

  • Mistake

    Doing too many

    Fix

    Quality over quantity. Stop the set as soon as your form gets sloppy.

  • Mistake

    Bounding cold or on concrete

    Fix

    Warm up first and bound on grass or a track. Your knees and ankles will thank you.

Who demonstrates this drill?

Koach Zuri, an AI-generated coach character

Koach Zuri AI coach

Sprint mechanics. Fast is a skill you practice.

There are 4 track drills like this one

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