Humans run one leg at a time. We don't usually think of it that way, but there is a moment of balance or suspension between each stride. Because of this, unilateral power movements are especially effective at building speed.
It's important to remember that single-leg power moves increase the force affecting your lower legs. With running and jumping, some people may experience shin pain. Take care to land softly when jumping. If you feel pain, it may be helpful to increase your recovery time between sessions.
Single Leg Bound
Standing on your right leg, swing arms back and bend knee. Swing arms forward and jump off your standing foot. Land softly, slightly bending your knee. Repeat movement for no longer than 20 seconds. Switch legs.
Imagine a Four Square box on the ground in front of you (or draw one with chalk). Using a single leg, hop from box to box in different patterns. Forward and back, side to side. Mix it up. Switch legs.
Leap & Hold
Leap from foot to foot laterally as wide as you can, swinging arms and bending the hips and knees as you land softly to each side. Complete five seconds, then hold on one side balancing on one leg. Continue leaping five more seconds, this time holding and balancing on the other leg. Repeat for ten rounds.
Hop on one foot side to side for no longer than 20 seconds. Repeat with opposite leg.
Unilateral moves can strengthen your legs, fine-tune your balance and help you run faster!
Stay Active, Keep Moving and
Enjoy Your Food