Bounding Workouts for Sprinters

Aug 27

Bounds are a simple exercise to help sprinters increase their force and improve their endurance to get faster times.

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One major factor that distinguishes good sprinters from great sprinters is their ability to go from zero meters per second to top speed extremely quickly.

This requires explosive muscle output at the start of a race. As the runner accelerates, they must be able to increase their turnover rapidly to achieve top speed.

Bounds are an exercise that helps athletes generate explosive force and experience how this force translates into speed.

Silhouette of athlete doing a bent leg bound.

There are two types of bounds that will be used in the following bound workouts: straight leg bounds & bent leg bounds.

Straight Leg Bounds

Straight Leg (SL) Bounds are done by moving forward with straight legs and flexed feet. The legs will look like scissors opening and closing as the athelete bounds forward. During the bound, the torso must be upright and arms will swing vigorously at the same speed the legs are moving.

SL bounds generate power when the athlete extends their hips and applies force into the ground. This bound especially utilizes the hamstrings and glutes.

Bent Leg Bounds

Bent Leg (BL) Bounds look like an exaggerated stride with a greater knee drive. These bounds are done by driving the knee, while keeping the hips relatively horizontal. When switching legs, quickly drive the knee of the other leg forward.

Like SL bounds, the torso should remain upright and arms will be swinging to help generate power. BL bounds activate the hamstrings, glutes, and quads.

For both SL and BL bounds the athlete should strike the ground in the center of their foot. The athlete should also try to prevent the knee for bending excessively between bounds.

Bounds generate a lot of force, so it is best to do bounds on a dirt, grass, or turf field.

Bound Workouts for Speed:

Try to do these bounds as quickly as possible while keeping proper form. Do each rep with the same intensity as a sprint.

Workout 1
80 m Straight Leg Bounds x 10 reps
Recovery: 90 sec of recovery after each rep
Workout 2

30 m, 40 m, 50 m Bent Leg Bounds x 4 reps

Recovery: 30 sec rest after each bound; 60 sec rest after each rep

Workout 3
50 m Straight Leg Bound x 6 reps
60 sec rest after each rep
3 Min Recovery Break
50 m Bent Leg Bound x 6 reps
60 sec rest after each rep