As pogo is for jumps, prancing is the beginning progression for bounding. Project the hips horizontally off a two-foot landing and takeoff. It is important to perform this drill with takeoffs and landings on both feet simultaneously.

Starting position:

Assume a standing position with a slight knee bend and the hips tilted forward.

Action sequence:

Upon takeoff, push the hips outward and upward with the knee of one leg recovering forward. Upon landing, repeat the takeoff with the opposite knee recovering forward. The upper body action is the same as in running. For both feet to land simultaneously, the ankles must remain locked in a toes-up position.

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