JUMPING
- Graphics + Research – Water Jumping .
- 1. Vertical 2 Legs 2· Unilateral High Knee Vertical Step Jump in Place 3· Box Jump Side to Side – Variations .
4. Box Jump 5. Tuck Jump to Box Jump 6. Box Jump – 2 Foot Take-off with 1 Foot Land .
7. Power Skips for Height 8. Lateral Side Steps + Vertical Jump .
9. Standing Long Jump + 180 Jump + Long Jump Return 10. Drop Jump + 180° Jump + Box Jump .
- Hopping – 1 – Front-to-back hops; Split ankle hops; Lateral hops; Single Leg front-to-back hops; Single Leg lateral hops
- Hopping – 2 – Ankle hops; Single Leg hops; Single Leg lateral hops; S-to-S hops; Split ankle hops
- Hopping – 3 – Split ankle hops; Ankle hops; Single-leg hops; Single-leg drop ankle hops
- Hopping – 4 – Drop ankle hops; Ankle hops; Split ankle hops; 1-leg ankle hops; Continuous drop ankle hops; Double-to-One-leg ankle hops; Toe tap jumps
- Hops & Jumps – 1 – Split ankle hops on box; Seated vertical jumps; Box jumps; Lateral bench jumps; Depth drops; Weighted split ankle hops
- Hops & Jumps – 2 – Squat jumps; Staggered stance vertical jumps; Ankle hops; Split jumps
- Assisted Hops & Jumps – Assisted in-and-out hops; Assisted ankle hops; Assisted split ankle hops; Assisted squat jumps
- Jumps – 1 – Box jumps; Step-up jumps; Depth drops; Depth drops + jump
- Jumps – 2 – Step-up jumps; Toe tap jumps; Double-to-single leg box jumps; Box jumps; Continuous box jumps with pause; Depth drops
- Jumps – 3 – Squat jumps; Split ankle hops to lunge; Broad jumps to shuffle back; Split jumps; High split jumps; Staggered stance vertical jumps
(P)REHAB JUMPING
Note: The Videos below are presented by Physios but are excellent for the Non-Injured as well
Keeley Physio
- 1. Knee Impact 2. Knee Impact 3. Knee Impact 4. Knee Impact .
5. Hip & Knee Control with Box Jumps 6. Learning how to Land on 2 Legs 7. Learning how to Land on 1 Leg .
8. How to Jump, Turn & Side-Step 9. Single Leg Change of Direction 10. Rotation Jumping . BOSU Side-Step & Jumps .
Hughes Physio
- 1. Double Leg Pogo Jumps 2. Single Leg Forward Hops – Stick Landing 3. Single Leg Side Hop & Rotation Hop – Stick Landing .
- Change of Direction .
(1) Forward 45° Hops (2) Skater Variations with Band around Knees (3) Side Step Variations with Band around Knees - Vertical Jump onto Box + Horizontal Jump onto Box .
- Plyometric Continuum .
(1) Double Leg Drop Jump (2) Single Leg Drop Jump (3) Double Leg Jump onto Box
(4) Double & Single Leg Mini Hurdle Jumps (5) Jump on Box + Drop Jump + Jump on Box + Drop Jump + Mini Hurdle Jump - Jumping on and off Low Box to Horizontal Jump .
(1) Double Leg Variations (2) Single Leg variations
Kaitlyn Physio
- [P]Rehab Jumping – 1 . Forward single leg hops – again, focus is on exploding forward and controlling the landing (sagittal plane); Lateral single leg hops (frontal plane); Forward single leg hops with airex (sagittal plane); Lateral single leg hops with airex (frontal plane); Horizontal/Vertical single leg hops (frontal plane); Side shuffle with lateral hop (frontal plane)
- [P]Rehab Jumping – 2 . – Same as above Hops but with more power
- ACL Rehab Jumps . Keiser curtsy lunge to lateral lunge; Keiser curtsy lunge to knee drive; Band assisted split squat jumps; Weighted jumps to box jumps
- ACL Rehab Jumps. Keiser fwd step up jump; Keiser lateral step up jump; Rotational med ball toss; Bulgarian split squat ➡️ SL hops; Trap bar jumps (>60% BW)
- ACL Rehab Jumping . Keiser transverse + lateral bounds; Keiser resisted drop split squat; Keiser resisted forward lunge (deceleration focus); SL box drops ➡️ lateral bound ➡️ transverse broad jump; Drop jump; Hurdle hops ➡️ acceleration
- ACL Rehab Jumping . Single Leg Jump onto low soft pad; land with opposite leg from take-off leg; Drop Jump from low pad; land on 2 legs; 2 Leg Jump onto medium height soft pad; Drop Jump from medium height pad: land on 1 leg