Level 1
Jump
Rope 200 reps
· Begin with 2 foot hops
· Progress to alternating feet,
skiers, side to side, and single leg hops as tolerated
Quick
Box Jumps (8 inch box)
· Up-Up-Down-Down 2x15 reps
· Switches 2x15 reps
· Quick Jumps 2 feet- 2x15 reps
Two
Foot Box Jumps (12-18 inch Crown Gym Mat Boxes) 3x10 reps
· Take off with both feet
· Use your arms
· Concentrate on sticking the
landing
· Land with soft knees
Level 2
Depth
Jumps 4x8 reps
· Stand on 12 inch box. Step
off and as soon as you hit the ground, explosively jump onto a higher box
(18-24 inches)
· Spend as little time on the
ground as possible
· Concentrate on your landing
Practice
Vertical Jump 4x5reps
· Feet hip width apart
· Hands at shoulder level
· Explosively dip and jump
straight up. Reach and extend with your dominant arm
Jump
Rope-same as level 1, but progress to more advanced exercises
Quick
Box Jumps-same as level 1
Level 3
Hurdle
Hops x5
· Stand on 12 inch box. Step off
and jump over a series of adjustable hurdles
· After jumping over the last
hurdle do a long jump as far as possible
· Stick the landing
Tuck
Jumps 3x15 reps
· Jump explosively with both
feet, bringing your knees to chest and getting gas high as possible
· Be quick off the ground and
use your arms
Standing
Long Jump x3
· Drill is done form one end of
the platforms in the weight room to the other
· Try and get to the end in as
few jumps as possible
· Recover after each jump,
reset, and explode out as far as possible
· Use your arms, stick the
landing
Single
Leg Explosive Jumps 3x10 reps each leg (advanced)
· Start with one leg on a 12-15
inch box (you want the quad close to parallel to the ground)
· Explosively jump us, getting
as high as possible
· Switch legs in midair so that
you come down with the opposite leg on the box
· Drive up explosively with the
opposite leg
· Repeat until prescribed reps
are completed