A bit of both. I think that there’s good transference between the long bounds and performance. The greater value is as a bridge to SE though, IMO.
This type of session can take on a number of different forms. The first work of this type that I prescribed were Loren Seagrave’s “triangle runs” which I still like and will throw in for variation. The next were Seagrave’s version of the drill/jump/run circuit which I don’t like mostly due to the extended length of the running and ensuing potential for bad foot strikes.
Here’s link to one more variation:
I like this because the exercises are simple to master. For those who stuck indoors it looks like a good session.