Bounding might look like a fun playground activity, but it’s actually a powerhouse move that can seriously elevate your running game. This dynamic drill is about more than just hopping around; it’s about building explosive strength, refining your running form and giving your legs the boost they need to power through tougher workouts. Adding bounding to your routine can unlock new levels of speed and efficiency, and the best part? It’s easy for any runner to start, no matter your experience level.
A science-backed power boost
Bounding, an explosive running drill where you take exaggerated, powerful strides, mimics the mechanics of running but adds an exaggerated element of power and height. The act of bounding forces the legs to generate more force than usual, recruiting fast-twitch muscle fibres that are crucial for speed and explosive movement. Research shows that plyometric exercises like bounding can increase muscle stiffness, which, in turn, improves your body’s ability to store and release energy during a run, making you faster and more efficient.
Bounding also works the muscles in your hips, glutes and calves—important areas for maintaining a strong stride and reducing injury risk. By working on these muscle groups, runners can help prevent the fatigue that often slows them down in the later stages of a race or long run—it also improves ground contact time, meaning less stationary time and greater efficiency.