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PLYOMETRICS / REACTIVEintermediate

Alternating Bounds

The classic horizontal acceleration drill — bound forward alternating legs with a long, springy stride, landing on one leg and immediately pushing into the next bound. Alternating bounds build single-leg horizontal power, ankle stiffness and the rhythm of sprint acceleration, which feeds approach-jump speed.

Glutes, hamstrings, quads, calves, core3-4 sets × 6-8 bounds per leg
Alternating Bounds 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Drive forward with a long, elastic stride — not short hops
  • 2.Land on the forefoot and rebound immediately
  • 3.Swing the opposite arm with each leg
  • 4.Keep the torso tall; don't lean back

Detailed training method

[Steps]1. Start with a light jog→2. Push off one leg into a long, elastic bound→3. Land on the opposite leg and immediately bound again→4. Swing the opposite arm with each leg→5. Keep the torso tall and the stride long [Common Errors]✗ Short choppy hops→lengthen the stride ✗ Heavy flat-footed landings→forefoot with a quick rebound ✗ Torso leaning back→stay tall and drive forward ✗ Too much volume→quality first, 3-4 sets max [Progressions]Single-leg bound→alternating bounds→alternating bounds uphill→light loaded vest [Jump-Specific]Builds the horizontal power and ankle stiffness behind approach-jump speed; the alternating rhythm trains the quick landing-to-next-takeoff transition

Needs a 2s single-leg landing hold without wobble first; regress to single-leg bound or broad jumps if landings are unstable

Related exercises

Box Jump

The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training

Depth Drop

The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds

Single-Leg Landing Control

The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds

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