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Track & Field Tips: Bounding with Willie Banks

ProTips4U

101K subscribers • 2 videos on Filmroom

YouTube

248K views5 recommendations

SprintsJumpsPlyometricsRunning form

Triple jump champion Willie Banks demonstrates proper technique for various bounding drills to build leg power.

Willie's ProTips4U page: bit.ly/gAA04s Facebook: facebook.com/ProTips4U Twitter: twitter.com/protips4u Purchase autographed memorabilia: protips4u.com/shop/shop.html In this Pro Tips 4U sports training video, Willie Banks, 3 time Triple Jump Champion, goes over Bounding. Willie goes over different types of bounding and the proper execution of each of these; the running bound, distance bounding, single leg bounding, right-right-left, alternate leg bounding, bounding uphill and bounding downhill. Willie also goes over common mistakes to avoid. Willie Banks, a member of the 1980, 1984 and 1988 U.S. Olympic teams, is a track & field athlete who competed in the triple jump. He will always be remembered as one of the most flamboyant athletes to compete in track and field. Willie is the originator of the now common hand clapping that takes place during many track and field events. He the world record for the triple jump of 17.97 m (58 feet 11.5 inches) in 1985 and held the record for 10 years. Willie was inducted into the USA National Track & Field Hall of Fame in 1999. Willie's instructional training videos for the triple jump for Pro Tips 4U focus on workouts and drills -- basically everything you need to know about how to do the triple jump! His tips include flexibility exercises, how to attack the runway, how to get an accurate run on the runway, the middle phase of the runway, the momentum phase of the runway, bounding, stair drills and plyometric exercises.

Why it's here

5 people recommend this

What commenters say. Recommended as an excellent tutorial on bounding to develop explosiveness, posture, and triple jump phases.

@Carnolin r/trackandfield • Recommends

On “Hey guys, I’m a senior in high school and this is my first time doing spring track and track in general. My track States starts this Friday and I’m trying to improve in triple jump. Any tips? My PR was this jump 41-8.75.”

I got you. Triple Jump was my main focus. My best was 45 '9 \(I was around 50 my senior year but I got injured\) I am doing this from mobile so please excuse any grammatical errors and format issues. First things first, get a video from the board that we can we see the form better. Pros: * Good speed * You understand the form \(for the most part\) * Your landing wasn't bad Cons: * Need to be more straight up through your phases * 1st phase needs work * 2nd phase needs work \( I will go into more detail later * Could improve 3rd phase Let's start in the beginning. You have the idea on how to Triple Jump, but need some tweaks. Watch Jonathan Edwards. He has perfected triple jump. Watch […
6View on Reddit

@salmonlipsin r/Sprinting • Recommends

On “How to be explosive?”

plyometrics! link to this video
3View on Reddit

@salmonlipsin r/Sprinting • Recommends

On “What are some exercise to teach explosive knee drive and full hip extension?”

Bounding - link to this video
3View on Reddit

@silent_mitchin r/trackandfield • Recommends

On “It’s not the best jump (36’) but we don’t have a coach and Reddit’s smart! Any criticism is appreciated”

It looks like you're leaning forward a little bit and that might be causing you to lose some control and could make it hard to hold your phases as long as possible. Try to stay tall and drive your knees higher. Bounding is a great easy drill for working on your posture, and it develops leg power and explosiveness at the same time. Here's a link to one video I found helpful, but do some research and try to have a training partner watch you when you do them at first because poor technique in psychometric drills can sometimes do more harm than good in the long run. [video ​ Hope that helps!
3View on Reddit

@bodhitjin r/trackandfield • Recommends

On “Best Plyo programme for TJ ?”

link to this video This video is a tutorial on bounding with Willie Banks, a triple jump champion and former world record holder
1View on Reddit

@Derpostin r/Sprinting • Recommends

On “How can i strengthen my legs without weigths?”

Better? link to this video
0View on Reddit

@DomDeLaweezein r/Sprinting • Mentions

On “11 year old son wants to get faster”

B-skips are trickier. The idea is to cycle the leg in front of the body and allow the hamstring to relax (as opposed to contract) at the top of the cycle. Ultimately, I think you don't need to be too technical at 11. High knees and (correct) butt kicks (the way you've taught him) should be enough until he gets to high school. Plyos like bounding will probably pay off more at his age. As far as "pushing forward", this isn't a super helpful cue, and it might be leading to this forward lean he's got in the sprint clip. There should be a straight line from his hips to the top of his head. To accelerate, forward pivot should happen in the ankles, not hips (shown at exactly 50s in this video…
1View on Reddit