BOUNDING INTRO
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.
BOUNDING INTENSIVE
Now that the brain, joints and tissues have been exposed to extensive bounding, we can now increase the intensity of bounding by increasing the distance and decreasing ground contact time. General prescription: 2-3 sets, 10-20m.
STANDING WALL BALLS
Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This standing variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.
POGO JUMPS (LOADED)
Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. In this variation, we are focusing on loading the movement by adding resistance and external stability. General prescription: 2-5 sets, 5-20 hops each side.
POGO JUMPS (PROGRESSIONS)
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.
POGO JUMPS (BAND-ASSISTED)
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.
WALL BALL SLAM (HALF-KNEELING CAPACITY)
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
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
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.
FRONT FOOT ELEVATED SPLIT SQUAT (ISO)
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.
