Bounds

This drill develops the following: 

✅ Correct body position for the step phase

✅ Driving and holding the knee up, toe up, heel out position

✅ Coordination of movement 

• Arm blocking 

• Active foot

• Knee drive

✅ Developing and maintaining the scissors action as the legs switch positions 

Technical focus: Correct knee and foot positioning

• Knee parallel to the ground 

• Toe up, heel out

• Produce and apply vertical forces quickly

• Effective and efficient movement

Cues: 

      Feet:

            Quick ground contact
            Toe up, heel out
            Heel to toe landing 

      Legs: 

            Split position
            Quick and powerful scissors action

      Arms: 

            Punch/load action
            Quick, punch up
            Synch with feet legs

Benefits: 

Optimal body positioning for jumping
Coordination of movement
Force applied in the right direction
Force applied at the right time

Reps: 

      1 x 5