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I sort of defer to guys like Nobby when we get to bounding and springing. Despite what Arthur always said about hillwork being an injury preventitive, I have a lot of problems with injuries whn I do hill repeats of any kind, though I have no problems with steady runs over hilly courses.
That said, I do a hill session each week, but essentially I just run up and down the hill. This is actually on the advice of Barry Magee who told me that he didn't think I should spring or bound. I do try to get more knee lift when I run the hills than I get when I'm running normally (no big accomplishment there.)

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