MAXIMISE YOUR BOUNDING - BOOST SPEED & POWER

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/ @johnshepherdtrackcoach
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In this video we take a look at the plyometric exercise bounding. Bounding us used by athletes from all disciplines and not just long and triple jump. Indeed it's often used by sportsmen and women from a multitude of sports. I show you how to improve your bounding technically. We take a look at the arm action used, foot contact mechanics and foot contact time and also the crucial role that the hips play in developing a great bounding technique.
Additionally we consider ancillary exercises which can be used to improve your bounding and also point to some of the plyometric exercises application to long and triple jumpers.
At the end of the video you can take a look at the Freelap highly portable and accurate timing system.
#plyometrics #longjump #triplejump #sprints #trackworkouts
FREELAP TIMING SYSTEM
If you are interested in finding more about this highly portable and accurate to 2/1000th sec timing system including prices, then please contact me @ John [e-mail]
SEE ALSO • Freelap Timing System:...
For a short video on the system.
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THE JUMPER
Digital jumps and sprints magazine. Checkout articles, videos and other interactive content which will help you improve as both athlete and coach.
LINK to issue 2
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....

[@tatendamapisire1597]

Thanks Coach for the bounding mechanics. Keep enlightening us and remain blessed.

[@Johnshepherdtrackcoach]

Thank-you and will do. Stay safe

[@Mimi25291]

I’d love to be able to do this. It looks tricky though like a novice could injury their ankle or something I’d like to be shown by a trainer taught to do this. Awesome thanks for sharing this

[@Johnshepherdtrackcoach]

There are much easier, well less intense types of plyometrics. You can use those to build up to be able to do bounds, for example. Take a look at the content in this video, for example: kzbin.info/www/bejne/baColoGor7OqjKc Just progress slowly and underestimate what you think you can do .. and yes, if there's a coach around ask for his/her advice.

[@MMABeijing]

first! thx for the video Coach !

[@evanrutherfordlazyahole9079]

Great for military

[@shornny3]

So I've been struggling with buckling when I increase my speed for the triple jump. I am very very new to track with only a year and a half of experience.

[@Johnshepherdtrackcoach]

This is a common issue with triple jumpers starting out. You need to properly condition yourself to withstand the forces with relevant plyometrics and weights. There are lots of videos on the channel that provide workouts and ideas for doing this. This one gives some ideas: kzbin.info/www/bejne/q6SZd4qcp9lqocU\ Also I would start from a short approach and gradually build up as you get used to handling the landing forces. Try to develop a rhythm - where each phase is about the same length (33%). Sometimes buckling on the hop is the result of a too long hop and/or improper technique. Progress slowly and make sure you specifically condition and you will soon develop the appropriate strength. Good luck!

[@shornny3]

@@Johnshepherdtrackcoach thank you thank you very much! I have one more question, sometimes I would experience ankle pain right after the hop, is it because of the buckling and what you have mentioned in your comment?

[@Johnshepherdtrackcoach]

Could be but more than likely 1) landing toe first and this compromising the ankle joint 2) not working the foot back toward you on contact and thus reducing the vertical forces that the ankle is subject too. Hope this quick response helps.

[@shornny3]

@@Johnshepherdtrackcoach thank you very much. You're truly amazing for this!

[@thienphuc2374]

Hi sir I'm a beginner of triple jump and I'm wondering why I'm still practicing but I haven't improved, can you give me some advice on how to make me better, thank you so much .

[@Johnshepherdtrackcoach]

It's difficult to say what to do without knowing what you are dong at the moment. May be check-out the young triple jumpers video kzbin.info/www/bejne/gYW0d4qcrtysoLM Hopefully, you will get some tips and ideas from this.

[@olgutabarizi8305]

Hello sir i am a long jumper and i've been jumping around 5 50 meters for 1 year, with no big improvements. I have national championships this weekend and i feel like i have too much speed for my jump to reach the necessary height. Is there something i could do in this short amount of time so as to reach my full potential and possibly improve my pb?

[@Johnshepherdtrackcoach]

Well it’s not easy to correct this in a few days! Speed is the key variable in long jump. You should get greater distance from moving quickly across the board as opposed to going for height. The height comes with proper take off mechanics and specific strength (in particular eccentric strength). The only thing that could be an option would to be to shorten your run up by two steps ... this may give you sufficient time to achieve optimum horizontal and vertical velocity.

[@olgutabarizi8305]

Thank you so much, i am really grateful for all the videos you've made! They are so useful!

[@loechinphangcho4098]

what if we're both triple and long jumpers?

[@MMABeijing]

question: is it ok to do those on grass to avoid some spikes in the impacts?

[@Johnshepherdtrackcoach]

You can but ultimately it’s best to do on a track so that the contact times are not reduced too much. We do use trainers most of the time though that offers a bit of cushioning, Sometimes we will do run in bounds in spikes so 6 step approach, 3 bounds and a jump to the pit. Just be sensible and if your legs are tired pass on the session or do lower intensity efforts. I have found that it’s best to do a relative little often than lots in one go. You want the movements to be at as high intensity as possible. Hope this helps

[@MMABeijing]

@@Johnshepherdtrackcoach very much so, thank you for the guidance Coach Shepherd. I have had some injuries on my lower legs, as I am getting my confidence back I do see how it translate in me pushing harder and therefore moving faster...that being said I still have some fear which limit my potential. I am looking at your videos each time I get the chance, I will scroll through and see if you have a video about the subject of conditioning/weight training to prevent injury. thank you very much for sharing your knowledge as well as the lecture you attend,

[@analisalogika7018]

Can you give me the program and preparation that was done before - 6, - 5, -4, -3, -2, -1 before the 10K race, sir..

[@kushagro10]

Will this help me with my vertical jump?

[@Johnshepherdtrackcoach]

Yes, it can however you would be better of doing more vertical jumps, such as drop jumps and depth jumps. Here's a video which can help.kzbin.info/www/bejne/pqDHmIaqnc2Fp6s All the best

[@josephgill1725]

How important is bounding for sprinters?

[@Johnshepherdtrackcoach]

I’d say for developing max velocity it’s important. Oddly it’s something that sprinters often do not emphasise ... max velocity places more emphasis on plyometric ability and leg stiffness whereas in in very broad terms accelera places more emphasis on weights and sled pulling for example. I’d get sprinters to bound and in particular do speed bounds and hops and drop jumps. Hope this helps

[@Mimi25291]

Well Usain bolt does it as part of his training when he was an Olympian o found when I looked up his training regime

[@DavidSmith-fs5qj]

Hello John. Great video, keep them coming. Just wanted to get your thoughts on the news that the London Marathon will only be open to elite atheletes, and next years marathon has been put back to October. I know that the marathon is the complete polar opposite of sprinting, but i think the same will apply to pretty much all events. Can you forsee, a return to normal in the near future?

[@Johnshepherdtrackcoach]

Hello, that’s a difficult one to answer!! I do think that next indoor season, for example, is likely to be affected. It seems likely that there will be no end to COVID to some extent unless there is a vaccine. So, it’ll be a slow return to normal. In terms of the Olympics and world events - again unless there’s a vaccine I’d suggest that large scale events are unlikely to take place. Some counties are going to be behind others in terms of tackling Covid. You just need to see on the news that the R rate is increasing and other countries and ours are imposing local lockdowns or worse ... it’s a long ride... what do you think?

[@praveenkumar-zx8by]

I'm 90kg . Am I able to jump 4.5m in one week training

[@Johnshepherdtrackcoach]

To be honest it's difficult for me to tell. 90kg could be heavy if you are 1.60m but not if you are 1,88m tall. Being able to run reasonably fast will be probably what really matters.

[@praveenkumar-zx8by]

@@Johnshepherdtrackcoach thanku sir.

[@rich24561]

110 milliseconds

[@Johnshepherdtrackcoach]

Richard, Thanks for pointing that out.

[@Motivate_and_Achieve]

no teqni