03/25/2025
So if you want to get faster, more explosive, and cover more ground in fewer steps—listen up.
One of the biggest limiting factors in speed is stride length.
And there are two ways to improve it:
✅ Shifting to frontside mechanics
✅ Applying more force into the ground
The three drills below are designed to help you unlock both.
Drill #1: Straight Leg Bounds
https://youtu.be/dMvbhL5bYbY?feature=shared
In this drill, the knees stay locked in a slightly bent position.
The goal is to strike the ground directly under the hip while keeping the leg stiff and using the glutes to pull forward.
💡 Key focus: Focus on pulling away from the turf with every stride.
Drill #2: Thigh Pop Drill
https://youtu.be/1LgZaoSN8xU?feature=shared
This drill builds on the first, but now, instead of keeping the leg straight, the knee is bent in the frontside phase.
You’re still pulling yourself forward, but now you’re incorporating a knee drive—flexing the hip and snapping the knee forward before striking the ground.
💡 Key focus: Powerful knee drive while keeping mechanics clean and efficient.
Drill #3: Alternating Bounds
https://youtu.be/b3124L0KK3Q?feature=shared
Now, instead of just pulling like in the Thigh Pop Drill, you’re adding a forceful ground attack.
In this drill, each stride actively drives the foot down and back to generate more forward propulsion.
💡 Key focus: Don’t just pull—attack the ground behind you to generate explosive power.
The focus of Straight-Leg Bounds is to promote leg “stiffness” through enforcing ankle, knee, and hip bounce. This helps increase stride length as well as ov...
