Our standard Bounding Progression that we use, the same progression I was taught in my time at Mike Boyle Strength and Conditioning.
Just like our Hurdle Jump and 1-Leg Medial/Lateral Hurdle Hop and 1-Leg Linear Hurdle Hop Progressions, our goal is to simply learn how the jump and land in proper positions, and then progressing from simple to more complex by adding gravity and/or more of a true plyometric.
- Lateral Bound and Stick 👉 simply jumping and landing in the frontal plane with a combination and height and distance.
- 45 Degree Bound and Stick 👉 instead of adding an obstacle like we do in most of our other plyo progressions, we add a linear component to the bound, but still emphasizing the ability to land properly.
- 45 Degree Bound with 2-Bounce 👉 we have no added a small plyometric through a mini-bounce to start becoming more reactive to the ground.
- Continuous 45 Degree Bound 👉 finally a pure power/plyometric
Well typically spend 3 weeks in each progression until we move on to the next ➡️ but we won’t move on to the next progression if the athlete isn’t ready.
Programming Advice: we stay at 3 sets of 5 hops each in all 4 phases. Since each phase adds a level of intensity, we keep the volume the same throughout the progression.
If you are curious as to what all our progressions look like, from med ball work, plyometric work, core work and strength training, take a look at my Coaches Guide to Progressions and Regression, so that you can have a ton of plug and go progressions for the athletes and adult clients that you work with.
You can grab a copy of that HERE!