Track & Field
Low Vertical Oscillation Bounding Drill
Reduce excess vertical bounce for more efficient distance running
10 min
5 x 30 meters
Intermediate
Why this drill
Builds toward reduce excess vertical bounce for more efficient distance running.
Instructions
- 1Run with an exaggerated focus on pushing forward rather than upward with each stride.
- 2Keep the head at a level, consistent height while running.
- 3Progress from a controlled jog to a distance-pace effort while keeping the head level.
What to focus on
Forward drive with minimal up-and-down head movement.
Recommended reps
5 x 30 meters
Common mistake
Excessive vertical bounce that wastes energy without adding forward speed.