Is there a particular injury risk? When would you do them?
Is there a particular injury risk? When would you do them?
Isn't running, by it's very nature, 'single leg bounding'???
And the answer is... yes.
But, to your context... SLB in its 'plyometric training' fashion, is good for increased strength and ground reactivity. If you are long distance runner, it's probably not going to be that effective.
As for injury risk... it really depends on many factors. Simple competency in the reasons why you are using them, and the technical execution of them, play major roles.
Well, let's think about this... wrote:
Isn't running, by [b[its very nature, 'single leg bounding'???
And the answer is... yes.
But, to your context... SLB in its 'plyometric training' fashion, is good for increased strength and ground reactivity. If you are long distance runner, it's probably not going to be that effective.
As for injury risk... it really depends on many factors. Simple competency in the reasons why you are using them, and the technical execution of them, play major roles.
oops... fixed...
risk>benefit
I think you have to build-up to be able to do them safely & correctly. Think of it as a progression.
4 WEEKS:
*Body squats
*Wall sits
*Hill running
4 WEEKS:
*Single leg squats
*Split squats
*Hill running
4 WEEKS:
*Single leg plyometrics
*Hill running
By the end, your legs should be really strong! Strength = speed.
Not only is it a good exercise, it's a great test to see where your potential speed is without injuring yourself running all out. You can do certain tests and measure distance with the amount of bounds you get. It's good for sprinters and jumpers obviously, very tough on the joints so be careful.
My training partners and I tried single leg bounding for a short time during our peak running years.
It is quite difficult and tiring, forward progress is slow, and we found it not useful at all.
However I've found skipping to be quite fun and useful.
Alternate lead leg trotting is even more fun and useful, and can be incorporated into regular runs.
How many single leg bounds do you think Asbel Kiprop can do? He's pretty fast.
Skipping is much better wrote:
Alternate lead leg trotting is even more fun and useful, and can be incorporated into regular runs.
What is this^^??
Percy Cerutty used different gaits with the runners he trained.
Trotting is running with one leg going farther in front than the other, running with one leg more forward for awhile, then switching to the other leg forward for awhile.
I used to incorporate this in the first mile of my warmups and it helped me to get warmed up much better.
Reviving this thread...
It was mentioned I should try bounding and found out my one side is pretty pathetic I can barely hop off forward 6 inches but my other side I can do pretty well.
Anyone think single leg bounding would benefit me more to get better on my weak side or is there better exercises out there?
Any insight would be appreciated.
You know, i went to a physical therapist recently for an ITBD problem. One side was stronger for me than the other as well, and when i went to do things like one-legged squats, i wobbled a lot. The PT told me to work on things like bodyweight lunges and squats, etc, but to do them very carefully so as to have perfect form- no wobble. As soon as i started to wobble, stop and rest. So, in a nutshell, i think you are better off strengthening first before you take on the bounding. The PT really emphesized to me how important doing these things with good form, no wobble, is to developing things like your stabilizers.
Get somebody to record you with a cellular phone and check for dis-symmetry. Then get permission from Kellyn Taylor, she is the official Runner's World (Oct. 2014) copyright owner of single leg bounding.
Do whatever is good for your running. Don't listen to the building Hebrew choir from Penn.
If you can bound when running, you can bound on one leg. Tie your running shoes equally tight, you want a good grip on the ground when bounding.
I've been doing it for several years before 2014, first race in Van Cortlandt Park together with many running veterans warming up. Sometimes it attracts racers (FIAO Queens 2012), other times it repels racers (Queens HM 2012). After 2014 Kellyn Taylor ate it.
I started after years of criticism from my brohter who went to Penn Law. The only difference I see is that the right shoe is tied too tight sometimes.