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Movement efficiency for the arms is def a thing.  But if your a basketball player it can be frustrating.  Look at Raptors comments in my journal and my jumps without the ball and with it.   Mastering arms is great but when you hold a basketball you might have to relearn to maximize a new non optimal arm swing...

In fact if you look at my journal that vertical was build by literally all bounding and sprinting a just a month or so of low volume infrequent vertical specific work (mostly cause my knees don't like vertical landings).  So the bounding is "base" but not as "base" as squats.  What I mean is bounding itself probably will add very little to your vert, but when you go back to training it you will quickly make gains.  And you will have immediate payoff for other sports movements especially w single leg bounding and skater style forward bounds. 

As far as your broad jumps.  From what I see its 100x better than the last one but still pretty bad as far as hip extension being absent.  Back is straight but no hip hyper extension whatsoever... But given that you went from a 2 out of 10 to a 7 in one week might not make sense to give you coaching yet... If you bound another meter farther next time I bet it will be because you have figured it out yourself.... Otherwise I'll give you some cues...

I think you are. For one, you look less downwards, and your back seems to be straighter. The thing that bothers me is that you don't finish the extension in the air, you don't "pull" yourself in the air completely, or extend, like a cat, extend that spine and hips, you just "jerk" it a bit and that's it.

Chile? Chile women = the shit.

But what is your job? Unless is secret or something.

Quote from: maxent on April 18, 2016, 04:06:11 am

THat last workout (week?) was hard to recover from. I skipped training yesterday (!!) and i'm still pretty beat up today but will force a workout. Also ate a lot of food and slept a lot .. but to no avail .. broad jumps are hard on the body huh. Using the TENS unit on my calves and hips may have made them worse .. lol.. interesting..

Anything new seems especially hard on the body.  For the  noninitiated bounding will be really hard on tibials and all of lower leg...  For me a squat day will leave me w days of soreness but bounding is hardly noticeable if volume is moderate.  It's part of a warmup.  You will adapt. Your not going high or far on your broad jumps and will quickly adapt.  The single leg bounds are where you always need to be aware of volume constraints to recover.  You will get there though.

Quote from: maxent on April 14, 2016, 05:38:18 am

Tangentially, Todday interesting to read about your experience with changing the dunk hand so late in the game. Ive never done a dunk with my R hand before .. but ... since i am a RL plant jumper who has never got a game time dunk .. im tempted to explore dunking with my R hand! I can't palm the ball with my R hand. But never really tried to either and today I found I could work up to it by warming up to it by trying to palm my 6kg medball, then my bigger/slippier bball before attempting a normal grippier ball. Will work on my grip and try dunking with it on friday. 

Part of my brain thinks does R hand or L hand matter when you can dunk doublehand? isn't that eliminating any advantage or disadvantage gained or lost by using one hand over the other? But when i think about it, my double hand dunks are done kinda L hand dominant anyway and it's possible i can gain by doing them R hand dominant? Maybe that's worth exploring. Will report back tmr if you're interesting in reading about my experience with it.

I'll be honest I never really gave it such earnest tries until I watched LBSS jump. But to me it's a godsend.  You maybe eliminate some of the help when you double hand dunk but for me not all... There are days when I'm not jumping high and I can double hand dunk (jump up and dunk it cleanly w no tomahawk) but can't cleanly dunk w one hand...  Which is weird.

For me at least jumping with the left hand back makes a huge difference.  I just trained on vertec and easily PRed over 40" (touched 11'2") with my left hand.  Didn't even feel great.  In fact using the left has me doing a much more real sideways shoulders turned plant...

One thing I've always been told is I seem to need to jump higher than others to dunk.  I will be able to hit my head on the backboard while someone else of the same height as me can't but can dunk easier than me... I think using the left hand levels the playing field for me.  When I jump and touch w left I feel like I'm jumping maximally high and then reaching vs having my hand inside my body and worrying about timing...