What is a sensible starting dose for the Combination Bound?

Start with a simple two-left, two-right pattern for 2 sets of about 15 to 20 meters, walking back to fully recover between sets. Before adding this drill at all, you should already land single-leg bounds quietly and under control — if those still look sloppy, spend more time there first rather than layering a pattern on top.

How do you make the Combination Bound easier or harder?

To regress it, drop to a single hop per leg before building up to two or three, or shorten the distance so fatigue does not wreck the landings. To progress it, add contacts per leg, extend the distance, or use a more complex pattern such as three hops on one side and one on the other.

What is the Combination Bound good for?

It builds unilateral horizontal power and landing stiffness for sports with repeated single-leg contacts, like sprinting, jumping, and change of direction, so it fits athletes past the beginner stage of plyometrics. It is a poor choice for anyone new to jumping training or coming back from a lower-body injury, since the repeated single-leg loading is unforgiving of weak landing mechanics.

Advanced

Combination Bound

Combination bounds mix single-leg hops and alternating bounds into a set rhythm, for example two hops on the left, two on the right, repeated down the runway. The repeated single-leg contacts load each limb harder than a standard alternating bound, building unilateral horizontal power and stiffness. Reserve it for athletes who already own clean single-leg landings.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Plyometric
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Gait Drill

How to do it

1
Choose a pattern such as two hops left, two hops right, and open runway ahead.
2
Push off explosively and travel forward, absorbing each landing on the ball of the foot.
3
Complete the planned contacts on the first leg, keeping the hips square and level.
4
Switch to the other leg without breaking rhythm and repeat the same count.
5
Use a strong double-arm swing to help project each bound forward.
6
Continue the pattern for the prescribed distance, then walk back to recover.

Tips

Keep the knee tracking over the toes on every landing, especially the repeated single-leg hops.
Aim for distance and quiet, controlled contacts rather than a frantic pace.
If landings get sloppy, cut the contacts per leg before you cut the distance.

Variations

Common mistakes

The hips tilt or rotate open on the second and third same-leg hop, since repeated single-leg contacts load the hip stabilizers harder than a normal alternating bound.
Rhythm breaks between legs, with a hesitant stutter-step at the switch instead of a clean transition, which bleeds the horizontal speed the drill is meant to build.
Some athletes chase total distance over quality, so the count of contacts per leg creeps up even as the landings get louder and less controlled.
The arm swing turns into a single one-armed reach instead of the double-arm drive the pattern calls for, which trims the forward force each bound produces.
Trying combination patterns before single-leg bounds are clean stacks a coordination challenge on top of a landing weakness that has not been fixed yet.

Frequently asked

What is a sensible starting dose for the Combination Bound?: Start with a simple two-left, two-right pattern for 2 sets of about 15 to 20 meters, walking back to fully recover between sets. Before adding this drill at all, you should already land single-leg bounds quietly and under control — if those still look sloppy, spend more time there first rather than layering a pattern on top.
How do you make the Combination Bound easier or harder?: To regress it, drop to a single hop per leg before building up to two or three, or shorten the distance so fatigue does not wreck the landings. To progress it, add contacts per leg, extend the distance, or use a more complex pattern such as three hops on one side and one on the other.
What is the Combination Bound good for?: It builds unilateral horizontal power and landing stiffness for sports with repeated single-leg contacts, like sprinting, jumping, and change of direction, so it fits athletes past the beginner stage of plyometrics. It is a poor choice for anyone new to jumping training or coming back from a lower-body injury, since the repeated single-leg loading is unforgiving of weak landing mechanics.

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