Leap leg to leg, cover ground like a sprinter.
Drive for distance with a tall posture, springing off each leg, not just running.
Bounding is horizontal power work, each leap demands a violent push from your quads to project you forward and your glutes to extend the hip and cover ground. Unlike a jump straight up, the landing arrives at speed, so your legs also learn to absorb and redirect force in one beat, which is precisely what sprinting is. It belongs in your training if you want to be fast and springy, not just strong.
Running is quick, small contacts. Bounding exaggerates every stride into a full leap, so you spend more time producing force and cover far more ground per step. Think of it as sprinting in slow motion with maximum effort.
Distance, with a tall chest. Driving forward and slightly up is the goal, if you're popping straight up like a skip you're missing the point of the drill.
Keep it short and sharp, around 6 to 10 contacts per leg with full recovery between sets. Power work dies the moment you're too gassed to be explosive.
