Uphill Bounding on a Soft Surface

Description

Stand at the bottom of an uphill trail with a soft surface, dirt or loose gravel, with your torso slightly leaning forward and your trunk engaged. Perform a series of alternating bounds up the trail, 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. The soft ground returns less energy than a hard surface: deliberately increase the intensity of your push-off and accept a slightly longer contact time, without losing your rhythm. Keep your pelvis level, your knee aligned with your toes at each landing, and your gaze far ahead of you to anticipate the unevenness of the terrain. 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