Double Leg Bound for 20 yards
This is RUSH 101 favorite speed training exercises. The Double Leg Bounds are jumps from a sitting position where you jump forward and swinging arms to reach as far as front of you as possible in a continuous movement. While in the air the body has to be straightened from the fingers to the toes (triple extension). Double Leg Bounds should go as far as possible on every bound.Start your Double Leg Bounds from a sitting position with your hands behind your hips
Swing your arms forward up and jump forward as far as you can at the same time reaching as far as you can in front of you.
You will explode as far as you can to perform a Triple Extension. (Straighten of the hips, knees and ankles). You will land on the balls of you feet and as soft as possible. When you land it will get you back to the starting position of the first bound. While performing Double Leg Bounds you bound continuous until reaching 20 yards.
KEY TIPS1. To squat as low as possible
2. Aggressive arm action
3. Land as soft as possible on the balls of your feet
4. Explode on every bound
5. Finish strong
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
