The Two-Minute Drill
The 5 P’s To Straight Leg Bounding
The Play(s): Straight Leg Bounding
The Purpose: In sprinting you are utilizing and moving the hamstring a great deal. This exercise isolates and puts the focus on the hamstring, in order to give you greater flexibility and strength when you sprint.
Pre-Snap Read: Step-up to a real or imaginary starting line, lock your knees and stand on the balls of your feet. Keep your arms and elbows locked at a 120 angle. Think of yourself as the Tin Man from the Wizard of Oz.
Performance: Now you are ready for the first progression, which is the Straight Leg Shuffle Bound. Take short strides forward by keeping your legs locked and bringing them back behind you, using negative force to propel forward. Once you feel comfortable with this, you can move into the Straight Leg Bound. This is very similar to the Shuffle but you are opening up much more and bringing your legs up higher when moving forward.
Post-Drill Analysis: Did you feel your hamstrings doing most of the work? Were your legs stiff throughout the movement? Were you springing forward by using negative or positive force?