The Forward Bound

A foundational plyometric emphasizing horizontal force production and elastic return, enhancing tendon stiffness and power.

Plyometrics (originally "jump training") · Developed within athletic performance training, notably by coaches like Michael Yessis and Tudor Bompa, focusing on sport-specific power development. · To improve explosive power, develop resilient tendons, and enhance efficiency in activities requiring forward propulsion (e.g., sprinting, jumping for distance). · 3-5 sets of 5-10 bounds, focusing on quality and maximal distance per bound with minimal ground contact time. Rest 60-90 seconds between sets. Perform 1-2 times per week on non-consecutive days.

Why it works

The forward bound utilizes the stretch-shortening cycle (SSC) to amplify muscular force. Upon landing, the tendons (like the Achilles and patellar) rapidly stretch, storing elastic energy. This energy is then released concentrically to propel the body forward, improving tendon stiffness and reactive strength. This cyclical loading also signals cellular adaptations in connective tissues, increasing their capacity to absorb and release force, thereby enhancing power.

How to practice

1. Starting Position: Stand tall with feet hip-width apart. Arms are loaded back, elbows bent at approximately 90 degrees.

2. Initiation: Take a small countermovement by slightly bending at the knees and hips, simultaneously swinging the arms forward.

3. Explosion: Drive forcefully off the ground, extending the ankles, knees, and hips. Simultaneously, swing the arms powerfully forward and upward. Aim for horizontal distance rather than vertical height.

4. Flight Phase: Maintain a compact, athletic posture in the air. The lead leg extends slightly forward, preparing for landing.

5. Landing: Land softly and quietly on the balls of both feet, allowing the ankles, knees, and hips to absorb the impact by bending. Immediately transition into the next bound, minimizing ground contact time. The landing should be controlled, preventing uncontrolled collapse.

6. Rhythm: Establish a rhythmic, continuous series of bounds, feeling the elastic recoil with each propulsion.

7. Starting Position: Stand tall with feet hip-width apart. Arms are loaded back, elbows bent at approximately 90 degrees.

8. Initiation: Take a small countermovement by slightly bending at the knees and hips, simultaneously swinging the arms forward.

9. Explosion: Drive forcefully off the ground, extending the ankles, knees, and hips. Simultaneously, swing the arms powerfully forward and upward. Aim for horizontal distance rather than vertical height.

10. Flight Phase: Maintain a compact, athletic posture in the air. The lead leg extends slightly forward, preparing for landing.

11. Landing: Land softly and quietly on the balls of both feet, allowing the ankles, knees, and hips to absorb the impact by bending. Immediately transition into the next bound, minimizing ground contact time. The landing should be controlled, preventing uncontrolled collapse.

12. Rhythm: Establish a rhythmic, continuous series of bounds, feeling the elastic recoil with each propulsion.