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To me, if I try double arm swings in a maximal jump the jump leg is guaranteed to be overloaded and collapse.

So I think the key in getting this is to start submaximally and just focus on the arm swing while keeping the jumps short and not that tall (easy jumping) and increase jump amplitude over a few workouts.

Single arm swing does help me with dunking with the ball in hand though, since it makes the movement natural and easy.

Haha yeah, I never really read the posts, I usually just "throw my eyes" over what's written and memorize what I can in about 2 seconds or so, and then that's it. Heck, the context is important, right?

I haven't seen and "sprints" being listed lately. In fact, ever.

Oh, nice vag, going with sprints eh? I've never seen you do 2-leg bounds though, if your aim is two footed jumps. But sprints will definitely do a lot of good things to your body.

Quote from: Raptor on May 19, 2011, 09:12:30 am

What if you have weak shoulders (for the weight your legs are capable of propelling) and still want to snatch, but don't want to take years of training your shoulders to reach that level?

So you snatch with your shoulders? lol!

Well no but you do need some good isometric strength to keep a heavier bar over head.

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Speaking of arm swing, is there any way to switch from a single arm swing to a double arm swing in single leg bounding? Any progression or just plain old practice of the movement?

My single arm swing resembles what happens in a sprint more than in a jump.

Hm... well I do tend to bend forward at the waist when I run for my plant. If not (say I lean back a bit) then the knee usually collapses, so what you say makes sense.

So you're saying this can be corrected more with plyo stuff than weight room work (more a matter of shock absorption&manipulation/body position than regular say Romanian Deadlift or GHR strength)?

Also, what's your take on sprints and uphill sprints? They should train the hamstrings at high tension thresholds and going uphill should load the hips more, while at the same time the body position should favor hamstring load.

Thanks for this discussion by the way, I find this stuff very interesting and it's nice to actually have someone whom I can freely talk about and is able to understand these things.

PS. Andrew's words of "hamstrings are useless" keep coming to mind. He was talking about quad dominant two footed jumps though