Uphill Bounding on a Hard Surface

Description

Stand at the bottom of a steady slope with a hard surface, such as a road or a paved path, with your torso slightly leaning forward and your trunk engaged. Perform a series of alternating bounds up the slope, aiming for both length and height with each foot strike: push hard through your forefoot, fully extend the hip and knee of your supporting leg, and drive your opposite knee forward and up. Accompany each push-off with a dynamic arm swing, keeping your pelvis level and your gaze far ahead of you. Land on your forefoot with a short contact time, without letting your knee drift inward or your pelvis sag, then immediately follow with the opposite leg. Perform the distance and number of repetitions indicated by your physical therapist.

Settings

Equipment

No Equipment

Positions

Stand Up

Muscle groups

Knee extensorsHip extensorsPlantar flexors

Difficulty

Difficult

Movement

ExtensionMultidirectional

Contraction mode

Plyometric