Exercises
Welcome, these are some exercises that will be used in 86 Jump St.
Power Squat
Power squat is an exercise that uses anywhere from 30 to 60% of one rep maximum. The idea is to use a weight in a controlled manner where safety is a must and perform a highly accelerated movement in a powerful manner. The range of motion can vary I prefer to not exceed 90 degrees putting less stress on the knees, from the 90 degree angle exploding up on to the balls of the feet.
Standing power jump
Start with feet shoulder width apart using a big arm swing loading the legs and exploding for a maximal jump and distance.
Vertical power jump
Stand tall and reach up to set a mark on a wall or overhead suspended item. Slightly squat loading and exploding upward reaching for a target on the wall or overhead item. Do not step before the jump.
Hurdle jumps
Using one hurdle or a variety of hurdles of different sizes, bending at the hips brings the knees and toes up to jump over the hurdles. Body should remain in a good straight line and don't let the knees and feet separate apart.
Jump boxes
With boxes ranging from heights of 12 to 42 inches depending on ability, jump up and land softly with both feet on to the box. With multiple boxes set up you will jump up and off until the end and return to the beginning for recovery.
Power Skipping
In a skipping motion you want to bring the knee as high up as possible while keeping the body in good alignment. I instruct athletes to picture pulling up the knee with the opposite arm as if there was an imaginary rope attached to the knee. Continue for a distance between 20 and 40 yds depending on ability of each individual.
These are just a very few examples of the numerous exercises that are out there to make "jump training" very exciting. One of the last things I enjoy doing with individual is cone drills where we set up 6 cones and race against the clock each time trying to improve on our time. We start and go around every cone and touching the ground as we circle past each cone. On the fifth cone we double back sprinting 20yds and mark our time as we cross the finish line.