Curated Action

Triple Bounce Switch

Track & Field / Sprinting

Triple Bounce Switch is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration13 sec

Training Details

0:00 / 0:13
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Original video

Triple Bounce Switch

Elastic plyometric drill explicitly prescribed for 2 rounds of 10 total reps (5 per side), consisting of 3 small vertical bounces on one leg followed by an immediate switch. Rest period is not specified.

Key points

  • Perform three small, stiff rhythmic bounces on the stance leg off the ball of the foot
  • Hold the opposite knee high at 90 degrees with a dorsiflexed ankle during the bounces
  • Snap the opposite leg up dynamically on the third bounce while switching arms quickly
  • Maintain lower-leg stiffness and synchronization between the upper and lower body

Common mistakes

Dropping the lifted knee during the three bounces or landing flat-footed.

Sets: 2Reps: 10 repsRest: 1 minEst. duration: 13 sec
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