On my youtube channel, I've been getting a number of questions asked on various aspects of mainly jumps training, here are a couple of the questions and there answers. For more informations and to watch the videos please head over to my channel. These questions relate to the bounding video (which you can watch under the answers). Please do continue to send in your questions and I will try - time permitting - to answer what I can.
1. Also, I was wondering if it is okay to bound/hop on a hard surface everyday. Will it have any effects on my joints and knees in the long run?
It's best to bound on the track as then the forces and return of forces will be close to competitive situations. If you are well-conditioned and training mature then you should be okay. If you're at the beginning of your track journey then you need to build up, perhaps with fewer contacts (bounds) and reps. Most of my group are currently wearing trainers but we will switch to spikes pretty soon for bounding too - like the 20m ones shown in the vid. You need to do what's known as prehab work to strengthen your body for the impacts and this must be continued throughout your training. So single leg squats, core exercises, balance work, lateral movements and so on. (See video https://youtu.be/xpuWjtRFX3o)
2. Thank you as always, would you recommend a run-up shorter than 10 metres for the 20m bound drill?
I'd increase the run up distance (so 10-20m) and decrease the distance bounded down to 15 (3 contacts) over a number of weeks (4-6). This develops greater speed and transference.... we will be doing this and this session once a week.