Due to the intense nature of bounding, it is wise to begin with short, extensive bounds to get the joints, tissues and brain used to jumping from leg to leg. General prescription: 2-3 sets, 5-15m.
Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops (DL and SL). Progress from double leg to single leg as tolerated.
This band-assisted variation can be useful in early impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops. Progress to standard pogo variations as tolerated.
Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.
Toe walking is a great low-load exercise that will help improve ankle stiffness (crucial for plyometrics) and begin to load the achilles. General prescription: 3-5 sets, 10-30 steps.
Heel walking is a great way to load the ankle and improve dorsiflexion strength and endurance at a low intensity. These are useful in early-mid ankle rehab, prior to impact and plyometrics. General prescription: 3-5 sets, 10-30 steps.
The front foot split squat hold will help improve lower limb endurance and tissue tolerance. The isometric hold will increase strength and endurance of the ankle/calf complex, quad and glute without creating excess metabolic stress or muscle damage. It is ideal for runners and athletes. General prescription: 4-6 sets, 10-30s each side.
The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.
Lateral bounds (or jumps) will increase ankle, knee and hip stability when jumping laterally. This can be useful to prep for agility and change of direction training. It will also improve tendon stiffness and lateral stability. General prescription: 2-5 sets, 5-15 reps each side.
Lateral hops (or skips) will increase ankle/calf complex tissue tolerance, endurance and capacity. It will also improve stiffness and lateral stability. General prescription: 2-5 sets, 10-30 reps.