Power Bounds. Power bounding (Fig.

5-4) is probably the most

common plyometric
exercise used by track and field athletes. Bounding closely
approximates the running
motion and is, therefore, specific in training explosive capacity.
With power bounds, the athlete should land relatively flat-footed. This
allows a safe
and efficient leap from the same foot. Arm action should be the same
as rhythm
bounds except for jumpers who may prefer to use double arm action.
High jumpers
may want to accentuate the vertical component of the bound to make
it more specific
to their event.
Sets and Repetitions: Power bounding loads will vary substantially
depending on the
athlete’s strength, workload and time of year. The greatest volume of
work should
occur in pre- and early season. Generally, 8–12 bounds or 30–50
meters at high
intensity done in two to four sets is recommended.
Standing Triple Jumps. The standing triple jump is a slightly more
advanced drill for
developing power and jumping ability. The exercise also develops
balance and coordination. Jumpers, specifically triple jumpers and
throwers will benefit directly from this
exercise. Aside from strength development, the standing triple jump is
also an excellent means for testing the jumping ability of athletes.
Sets and Repetitions: The athlete should perform four to six
repetitions at strong effort.
At least one minute of rest should be given between jumps.
Hurdle Hops. Hurdle hops are double leg hops done over hurdles (or
similar
barriers). Such hops require a coordinated emphasis on both vertical
and horizontal
jumping. This exercise is an advanced one and should be undertaken
with caution
only by sufficiently prepared athletes. The drill is demanding,
requiring power,