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It's silly, but if you look, after my first jump I land with the right leg a bit forward as in a LR plant... I kind of do that naturally, not sure if it's automatically to protect my right knee or if it just comes because I naturally plant LR.

They sure are better than THIS:

<a href="http://www.youtube.com/watch?v=ZLz7NOKVTJw" target="_blank">http://www.youtube.com/watch?v=ZLz7NOKVTJw</a>

 

 On the sprint, its hard to tell from that video, but it looks like youre getting into top speed mechanics too early, try to stay down a little longer at the start, once you raise up and get into top speed form, its hard to accelerate anymore.


Double leg bounds are getting better and better, one thing that will help you is getting the hip flexors more active in the air, get the legs into landing mode a little earlier and the time spent amortizing between landings will be cut down drastically.   Definitely better and better each time youve posted, so good work there.


Single leg bounds- pretty good, youre pelvis is shifting more than it needs to though, youre allowing the hips to kick back on landing, taking a lot of the glute out of the bound.  I would advise that you do both single leg bounds for distance, and single leg bounds for height, then combine the two eventually into a finished product, but atm your form is going to break down if you try and combine max height/distance in the same set.  Focus on keeping the hips stationary, the low abs/psoas have to be turned on hard, and the pelvis needs to be "locked" into place.  Think about not letting your pelvis move throughout the entire set. The less the hips sink on landing, the better.  Youre likely going to have to do this sub maximally for a while, but it will pay off in the end.

My knees are really going forward on my two leg bounds... probably the arm swing isn't timed perfectly either, so that increases my amortization phase time.

 right, the kness go way forward because youre not getting your legs into landing position in the air, when you land, your torso is already too far over your center of mass.

But I really agree with what you're saying.

In the sprint, I naturally feel that I should straighten up immediately... so I only stay down because I voluntarily want to stay there. Otherwise I'd be tall after my first step.

 yea, youre gonna have to change that if you want to get better at it.  Try doing sled drags, (tire with a rope, have nightfly hold a band on you, etc.) for a while, that will help.

What I don't understand is what you're saying about the pelvis... I'm not aware of what is wrong with my one leg bounds. Not letting the pelvis move = ? You mean, I should focus more on using a straight leg instead of letting the hips lower and load? That would mean high hips and that would be really weird, for the people I've seen they almost all load the leg and release that energy with quite a bit of bend in that leg.

Pelvic control is keeping the PELVIS in neutral, regardless of how much the LEGS move.  Your PELVIS is kicking back, taking out much of the gluteal contribution, the pelvis needs to stay neutral, not shifting back, forward, or side to side.  This is one of the easiest errors to spot when watching bounds, you just have to look for it. Im not at all saying you need a stiff leg bound, im saying dont allow the HIPS to kick back, causing you to lean forward more and abosorb the force with the low back/hamstrings, instead of keeping the glute in a power position to turn around force.  There will sometimes be what looks like a slight shift in good athletes bound, but if you examine it more carefully it doesnt shift backwards upon landing which would cause a dissipation of force, rather they tend to look slightly more posterior rotated from the get go.

Hm... I think it makes sense. But the problem will be putting that into actual practice. Even if I want to, I might not be able to do it.

  I promise you those videos are coming, I had a ton on my plate this last couple of weeks but Ive got things organized and going smooth, and I should have a couple ready by the end of next week.  It will be much easier for me to show you through demonstration than I can convey into a post, and several of the anti rotational exercises and drills will be aimed at that very portion you are having trouble with, since its an extremely common issue.

 2 leg bounds look good, one leg look good too but go for more height.  Think "hangtime" each bound, that will increase the intensity a lot though so you may want to adjust the speed of your run in at first.

With his two leg bounds - his feet are rotating out (heels coming in) A LOT. A LOT = A LOT.

 Leg curls with the toes turned inwards, at the end of every lower body workout.

Yeah, I know, and he knows, but unfortunately there isn't a leg curl machine in there. How about toes-in RDLs?

 You can do that but go light and be careful, many times the athlete is already weak in that position and since they cant externally rotate the feet to compensate, they will try and compensate with the low back.  Holding a dumbell between the feet doing lying leg curls is one of the most underrated ways to fix this, you inherently HAVE to force a toes in position to keep the dumbell in place.

Yeah that's smart ^^^

It could work with a med ball too if you have one.

 Med ball would do the trick initially, but you can get pretty strong in this movement once you train it for a while and the dumbell allows a much greater load to be used and held securely.  The only issue you run into once you start getting into the bigger dumbells is having a training partner there to place it in between your feet for you.

<a href="http://www.youtube.com/watch?v=z1aZYFHhSII" target="_blank">http://www.youtube.com/watch?v=z1aZYFHhSII</a>

http://www.youtube.com/watch?v=z1aZYFHhSII&feature=player_detailpage