Long Response Hops

Long Response Hops

Bounds can be either long or short response. Short response bounds are performed quickly, one after the other. Long Response Bounds are performed in the same fashion as Short Response Bounds. The difference is noted in the loading time between jumps. Long Response Jumps allow for more controlled eccentric loading between jumps.

Exercise	Intensity	Direction	Movement	Volume
Alternate Leg Bounds	Medium	Horizontal with a Vertical component	Begin with one foot slightly ahead of the other, using a rocker step to push off the front leg and drive the knee up and out. Think about hanging in the air to increase distance. Land on take off leg. Repeat with the opposite leg. Alternate arm action is preferred but a double arm action may be used.	10 reps per leg
Combination Bound	Medium	Horizontal with a Vertical component	Performed with the same basic steps as the alternate leg bound. Take off with the right leg, land on the right leg, take off on the right leg, land on the left leg, take off on the left leg, land on the right leg, and repeat in this fashion	10 reps per leg

Alternate Leg Bound

Combination Bound

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Last Update for AthleticAdvisor.com: 10/24/2009 12:09:35 AM