Sprint Bound
Primary
Plyometrics
Secondary
Glutes, Hamstrings, Hip Flexors
Equipment
None
Difficulty
Intermediate
Type
Hinge
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Use as warm-up for sprinting or power drill. The Sprint Bound — a plyometric hip hinge movement — is one of the most effective ways to train your plyometrics, with secondary work on your Hamstrings and Calves.
Everything You Need to Know About the Sprint Bound
The Sprint Bound is a intermediate difficulty exercise that targets your Glutes and Hip Flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as warm-up for sprinting or power drill. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced athletes focusing on sprint performance. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Sprint Bound — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Sprint Bound?
- 1
Start with jogging approach or standing.
- 2
Drive one knee up while pushing off ground.
- 3
Achieve maximum height and distance.
- 4
Land on opposite foot with bent knee.
- 5
Immediately drive into next bound.
What are the best tips for the Sprint Bound?
Drive arms in opposition to legs.
Focus on both height and distance.
Keep torso upright with slight forward lean.
Maintain rhythm and power throughout.
Common Sprint Bound mistakes
Not driving knee high enough.
Letting your knees collapse inward during the Sprint Bound puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Insufficient arm drive.
Hip hinge movements like the Sprint Bound demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes control the movement.
Landing flat-footed.
Your foot position during the Sprint Bound determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Rushing without proper power.
Rushing through the Sprint Bound reduces the time your Glutes spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Sprint Bound — who it's best for
Intermediate to advanced athletes focusing on sprint performance.
How to Program the Sprint Bound
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-40 yards. Rest 90-120 seconds between sets.
What are good alternatives to the Sprint Bound?
Single-Leg Bound
Power Skip
Broad Jump
Other Variations
- Single-Response Bounds
- Uphill Sprint Bounds
- Weighted Sprint Bounds
- Sprint Bound to Sprint
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Sprint Bound — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up thoroughly.
- Perform on flat surface.
- Start with shorter distances.