On the tenth day of boot camp your trainer gave to you 10 reps of bounding exercises...
Plyometrics, bounding, is a type of exercise to enhance power. You are training the stretch shortening cycle. The ground contact time is to be as minimal as possible to be explosive and powerful.
Horizontal Jumps: Jumping out on front and landing with two feet, and going right away as you land.
Vertical Jumps: Jumping up as high as you can without moving forward.
Hops: Two footed, or one over a hurdle, or line depending on your level.
Drop Jumps: Allowing the gravitational pull to come down onto the ground from a higher level than the ground, such as a step on risers, and landing on both feet and springing up into the air as soon as you hit contact with the ground.
