Track & Field Tips: Bounding with Willie Banks

Willie's ProTips4U page: bit.ly/gAA04s
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In this Pro Tips 4U sports training video, Willie Banks, 3 time Triple Jump Champion, goes over Bounding. Willie goes over different types of bounding and the proper execution of each of these; the running bound, distance bounding, single leg bounding, right-right-left, alternate leg bounding, bounding uphill and bounding downhill. Willie also goes over common mistakes to avoid.
Willie Banks, a member of the 1980, 1984 and 1988 U.S. Olympic teams, is a track & field athlete who competed in the triple jump. He will always be remembered as one of the most flamboyant athletes to compete in track and field. Willie is the originator of the now common hand clapping that takes place during many track and field events. He the world record for the triple jump of 17.97 m (58 feet 11.5 inches) in 1985 and held the record for 10 years. Willie was inducted into the USA National Track & Field Hall of Fame in 1999.
Willie's instructional training videos for the triple jump for Pro Tips 4U focus on workouts and drills -- basically everything you need to know about how to do the triple jump! His tips include flexibility exercises, how to attack the runway, how to get an accurate run on the runway, the middle phase of the runway, the momentum phase of the runway, bounding, stair drills and plyometric exercises.

[@robchisholm2588]

I met Willie in Taiwan back in 1983, such a lovely bloke.

[@heatherknutson]

Thanks for making this video! I'm trying to learn these for basketball summer workouts.

[@ProTips4U]

Thanks so much for your comment and thanks for visiting our site!

[@herbertharris6157]

I do most of this stuff already...but the hills seem a little extreme maybe I will implement that in to my already rigorous bounding workout. but great video I learned a lot form a former world record holder and olympic champ. pay your respects to a legend folks.

[@SDesWriter]

I can't believe how lucky you are. When I triple jumped in high school, Willie was my idol. Unfortunately I had no coaching other than reading about him or videotaping the few meets that were broadcast with him in it and I never did improve the way I should have. My daughter is showing some talent for the event so I'm turning her on to Banks and this video in particular. Thanks for sharing!

[@gastonv6357]

great workouts!!! thanks for sharing

[@cstrikerazor]

this helps so much! i am definately going to try this thank you

[@RoterTraminer]

Thanks from Germany for this excellent video.

[@nenadvelimirovic1532]

This helps soooooo much..thank you so much...

[@lMobiuscidl]

Willie Banks is a great coach.

[@aljosamandic2253]

When he said this 3:01, I was like, I gotta see this

[@totallyraw1313]

Excellent video and Mr Banks comes across as a super friendly guy!!

[@SoZo]

do this work for long distance runners???????????

[@denisbeaulieu5600]

nice find

[@Mohdzn]

this is gold!!!

[@ProTips4U]

Thanks for watching!

[@ceejay1684]

(using this for personal reasons. you should watch the whole video if you didn't yet bc he explains everything very well) 0:45 1:34 2:15 3:15 3:51 4:30 5:45 6:22

[@rokusaburomichibah9929]

wow I've been dong this since I was a kid

[@damon123jones]

ill try tomorrow 😁

[@Mr.recommend]

Nice

[@Rejector313]

Is it affective for squat performance??

[@georgepolasky9809]

Mr. Banks, sir, May I please ask which part of the foot I should land on during each bound? Thank you. Great video. More, please. Thank you.

[@joshuasmith-libertyunivers4953]

try to get flat. Heel > Ball > Toe

[@fj3571]

You should be flat footed

[@coscostar1870]

sir tell me full week shedule of long jump

[@thanameznick]

Is that Jarod Tobler? and is that La Costa Canyon?

[@deepakbhandari5732]

I m trying for long jump since 2 month but it is not increseing.

[@eriksatterfield4755]

gazelles: hey, wanna see us leap majestically in this luscious field under the beautiful African sky?? 1:36 track runners: hold my Nikes

[@hirdejit9452]

how much they break second in 100m?

[@user-cc5tf2zr3p]

สวัสดี​ครับแบงค์ ผมมรูปคุณอยู่ที่บ้านด้วยครับ

[@2417quesaisje]

2:14

[@cambodianboi408]

Do you bound flat footed?

[@REPerformance1]

Carmelo Anthony you should be dorsi flexed to maintain stiffness, should impact balls of foot mainly

[@AsianNIGMA]

Carmelo Anthony it’s a better way to transfer energy, you don’t want to absorb the energy

[@decathlete2000]

@@AsianNIGMA shouldnt one land on entire foot , like a rolling motion from heel to ball of foot ?

[@decathlete2000]

@@REPerformance1 shouldnt one land on entire foot , like a rolling motion from heel to ball of foot ?

[@REPerformance1]

@@decathlete2000 no, it's also a function of positioning. If you hit with your heel it means it's too far in front (like walking). If you're bounding though, that would create a large braking force. While dorsi flexed, you should hit under your hip on approx the front 1/2 of your foot. Dorsiflexion will create tension in the foot/ankle allowing efficient transfer of force. Hope that helps!

[@agussahfari3157]

Too much talking guy!