Develops explosive power in the legs.


  • Run the drill over a 30m-50m section of open track.

How it Works

  1. Runner uses an exaggerated running motion to travel the 30m-50m distance.
  2. Runner should be thrusting up into the air off one leg then the other in a skipping type motion.
  3. Continue the bounding motion for the full 30m to 50m distance.

Coaching Tips

  • In this drill, runner’s focus should be on exploding up into the air and on maintaining a quick forward pace.
  • Runner’s arm motion should be synced to the opposite leg action as he or she goes forward.