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Author Topic: single leg bounding  (Read 13762 times)

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adarqui

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single leg bounding
« on: January 26, 2010, 04:57:25 pm »
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bball2020

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Re: single leg bounding
« Reply #1 on: February 09, 2010, 09:32:58 am »
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I just started to  8)
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adarqui

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Re: single leg bounding
« Reply #2 on: February 09, 2010, 02:58:18 pm »
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Quote from: bball2020 on February 09, 2010, 09:32:58 am
I just started to  8)

ya i noticed.. nice..

just take your time with it.. single leg bounding leads to iron legs, but it doesn't happen over night.. the problem is peopel do it for like a week then stop.

if your goal is speed/single leg jumping ability, improving SL bounding = gold.

:)
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zgin

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Re: single leg bounding
« Reply #3 on: March 27, 2010, 06:15:03 am »
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I DOOOOOOOOOOOOOOOOOO
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Adam.

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Re: single leg bounding
« Reply #4 on: March 27, 2010, 04:05:51 pm »
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How about alternating single leg bounds as found in my training regimine?
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adarqui

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Re: single leg bounding
« Reply #5 on: March 27, 2010, 04:12:04 pm »
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Quote from: Adam. on March 27, 2010, 04:05:51 pm
How about alternating single leg bounds as found in my training regimine?

yea those are preparatory though.. the most intense variation is single leg repeating.

edit: they are still useful and provide overload
« Last Edit: March 27, 2010, 04:20:53 pm by adarqui »
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TKXII

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Re: single leg bounding
« Reply #6 on: April 12, 2010, 01:39:20 pm »
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I agree that it's a great exercises, but I'm sure there are others that involve higher forces than full sprinting. How about Single leg squat jumps?

http://www.youtube.com/watch?v=q33pqu-zRas

I love what Christie is doing at 50 seconds in, that's a sweet drill
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

adarqui

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Re: single leg bounding
« Reply #7 on: April 12, 2010, 04:00:38 pm »
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Quote from: tkxii on April 12, 2010, 01:39:20 pm
I agree that it's a great exercises, but I'm sure there are others that involve higher forces than full sprinting. How about Single leg squat jumps?

well ya they would be intense but, not as intense as single leg bounding due to the velocity.. but ya all of these single leg exercises provide huge overload.

Quote
http://www.youtube.com/watch?v=q33pqu-zRas

I love what Christie is doing at 50 seconds in, that's a sweet drill

that's one of my favorite videos.. that is a great demonstration of strength. improving the ability to perform exercises like that will transfer significantly to sprinting.

pc
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Adam.

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Re: single leg bounding
« Reply #8 on: April 13, 2010, 10:05:10 am »
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How do you know when to progress from alternating bounds to single leg repeats?
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adarqui

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Re: single leg bounding
« Reply #9 on: April 13, 2010, 04:57:09 pm »
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Quote from: Adam. on April 13, 2010, 10:05:10 am
How do you know when to progress from alternating bounds to single leg repeats?

well, get them on vid? you really want to see yourself first, but i mean, the form should be there somewhat before you progress.. it's not like you have to spend forever on alternate though, you can always play with single leg bound "progressions" and progress slow with those also, it's a very different movement.

first progression for single leg bound is just a light cycling of the leg as you go forward.
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bball2020

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Re: single leg bounding
« Reply #10 on: April 13, 2010, 05:08:47 pm »
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i would add, set some kind of attainable yet challenging benchmark, IE my goal is to get the half court length(about 13 yards yards in my gym) in 4 bounds each leg
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