Straight-leg bounds — start position
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Straight-leg bounds — end position
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Track / Drill / Intermediate

Straight-leg bounds

Running with nearly straight legs, pulling each foot down and back under the body. It trains a stiff, springy ankle and an active hip extension.

Dose
3 × 20 m
Rest
Walk back

How to do it

  1. Stand tall and swing one straight leg forward to about 45°.
  2. Pull it down and back so the ball of the foot strikes under the hip.
  3. Let the other leg swing through and keep a quick rhythm.

Tips

  • Lean slightly forward, never back.
  • Stiff ankles, light contacts.

Good for

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