Bounding

Jimbo, I will leave the formal answers to you and your coleagues in the strength and conditioning business. I do know that I have used bounding for about 16 years now, and it is a great exercise. It is nothing more to me, than a playground " SKIP" with emphasis being placed on the height reached when the athlete is at the vertex of his bound. As for arm movement, I simply have the player when pushing off on his left foot, bring his right arm in military fashion and crispness, palm down and fingers extended but touching, across their chest in a "salute" gesture. This is strictly for cosmetics and adding some class to our pregame ritual. It is the first exercise that we start our new "Dynamic" routine that replaced our old standard stretching routine with.

Coach Easton

I dont do a ballerina looking thing (ha!), but yes I use the SSC to get a good "rebound" on both plyos and sprinting.

When sprinting, the arm should be pulled back with as much force as possible, rather than the way most teach it (swing FORWARD with as much force as possible) for the reasons stated above. The faster it comes back, the faster it go forward. If your arms are moving faster, your legs will move faster as well.

On a bound, the faster and more forceful your arms come down, the faster and more forceful they will come up, giving you an extra push that will put you higher in the air.

Jimbo