Strength exercise

Speed Bound

How to do it

Start in a slight forward lean with feet hip-width apart and arms bent and ready to drive.
Push off both feet or alternate legs quickly, prioritizing fast ground contact over maximum bound distance.
Drive the knees forward and up while extending through the quadriceps, glutes, and calves on each bound.
Keep the ground contact time short and springy, treating each landing as an immediate takeoff for the next bound.
Pump the arms in rhythm with the quick cadence and keep the breathing sharp and controlled.
Maintain an upright, forward-leaning posture throughout rather than sinking low between bounds.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises