Both feet leave the ground together — becomes a hop
The alternating single-leg nature of the bound is lost.
Overactive muscles
Hip flexorsAdductor complex
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Hurdle Bound (Alternate Legs)
Coaching cues
- Bound over each hurdle alternating feet — right, left, right, left
- Each bound is single-leg push-off; land on the opposite foot
- Maximal height over each hurdle
- Develops alternating leg power and hurdle clearance for sprint mechanics
Common faults 2
Knee caves on the landing leg
Alternating single-leg landings under hurdle heights expose valgus.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗