Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
QUADS
Bounds
Bounds are exaggerated running leaps where you spring off one leg and land on the other, pushing for both height and distance. They build explosive power in the glutes, hamstrings and quads while sharpening coordination and single-leg control. Athletes use them to develop the stride power and agility that translate to sprinting and cutting.
How to do it
- 1
Set up in a split stance with one foot forward and the opposite arm raised.
- 2
Lean slightly forward and load the ball of your front foot.
- 3
Keep your back straight, chest up and eyes ahead.
- 4
Push off explosively to leap forward, driving up and out.
- 5
Swing the opposite knee up and forward as your legs switch in the air, arms cycling like a sprint.
- 6
Land on the ball of the lead foot and immediately spring into the next bound, alternating legs.
Don't just watch — do it
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