Jump Training Program

General Warm Up Objective: increase heart rate, body temperature, respiration rate, establish neuromuscular connections. Time: 2-5 minutes Jump Rope Sequence: #1 (Double Leg) Jump Rope Sequence: #2 (Single Leg) Jump Rope Sequence: #3 (Double &  20 straight  20 straight Single Leg w/ Motion)  20 side to side  20 side to side (R & L)  20 straight  20 forward-backward  20 forward-backward (R & L)  10 forward – 10 back  20 diagonal right  20 diagonal right (R & L)  10 right – 10 left  20 diagonal left  20 diagonal left (R & L)  10 diagonal right – 10 back  10 diagonal left – 10 back

Functional Warm Up Objective: initiate movement patterns specific to training or sport, deeply stimulate neuromuscular connections; performed at outer limits of range of motion (ROM). Time: 1-5 minutes Functional WU #1 + Run back Functional WU #2 + Run back Functional WU #3 + Run back  Skip w/ arm action  Skip w/ fwd arm circles  Rev Skip w/ rev arm circles  Side Skip w/ palms flat  Side Skip w/ arm swings  Side Skip w/ arm swings high  Bounds  Bounds / no arms  Bounds down line  Snaps  Snaps rev  Snaps – Hop Scotch

Core Development Objective: develop stability and mobility initiated from the center (core) of the body. All movements begin and end at the core. Time: 2-5 minutes Core 2 x 30 sec Core 2 x 30 sec Core 2 x 30 sec . Planks . Planks foot up . Planks foot arm circles . Side Planks . Side Planks arm up . Side Planks foot circles . Superman . Superman arm back . Superman arm fwd circles . Crunches . Crunches twist . Sit up reach up Prehabilitation Objective: utilize core stability and mobility to initiate movements associated with efficiency and economical patterns. Hips (2x30sec) Hips (2 x 30 sec) Hips (2 x 30 sec) . Seated Bands . Seated bands w/ motion . Step ups + reach up . Hip drops . Pelvic tilt . Hip Bridges

Specific Warm Up – PASS Day Objective: prepare body for movement patterns specific to training for power, agility, and speed; efficient, economical movement. Time: 1-5 minutes Dynamic Flexibility #1 Dynamic Flexibility #2  Knee Pull  Knee Pull – Foot up  Walk Hammy  Hammy Lift  Walk Hip-Flex Reach  Hip Flex – Reach TD Specific Warm Up – Strength Day Objective: prepare body for movement patterns specific for strength; efficient, economical movement. Time: 1-5 minutes Specific Movements #1 Specific Movements #2 . Counter Balance Squats . Prisoner Squats . Counter Balance Lunges . Prisoner Lunges . Calves – Single leg toe elevated Gastroc . Calves – Single leg w/ stick

Power Development – Plyometrics Objective: apply appropriate movement patterns to improve power output and increase explosiveness by training muscles to do more work in a short amount of time. Tail down and back, knees over toes, body tall (ROM, zone of control). Time: 5-10 minutes Low Intensity (2 -4 weeks) Medium Intensity (2 -4 weeks) High Intensity (2 weeks) Day #1 Day #1 Day #1 1-2x30sec /:30r/+5 sec. ea. wk 1-2x30sec /:30r/+5 sec. ea. wk 1-2x30sec /:30r/+5 sec. ea. wk . Squat Jumps  Standing Long Jump  Single Leg Tuck Jumps 1-2x30sec /:30r/+5 sec. ea. wk 1-2x30sec /:30r/+5 sec. ea. wk 1-2x30sec /:30r/+5 sec. ea. wk . Lateral Cone Jumps  Pop Ups  Reverse Pop Ups 1-2x30sec /:30r/+5 sec. ea. wk 1x10 Day #2  Pike Jumps  Moving Rope Jumps 1x30sec /:30r/+5sec. ea. wk . Double Leg Ankle Bounce Day #2 Day #2 5 x 3h (15) 1-2x30sec /:30r/+5 sec. ea. wk 1-2x30sec /:30r/+5 sec. ea. wk . Double Leg Small Hurdles  Alternate Leg bounds  Depth Jumps – Lateral 1-2x30sec /:30r/+5 sec. ea. wk 1-2x30sec /:30r/+5 sec. ea. wk  Depth Jumps  Side Jump over hurdle - sprint 3h x 5 (15) 1x10  Single Leg Small Hurdles . Slant Rope Jumps

Recovery System Objective: (1) to increase functional range of motion in body segments; (2) to assist the body in the removal of metabolic wastes and decrease delayed onset muscle soreness. Time: 2-10 minutes Recovery Practice #1: Recovery Practice #2: Recovery Practice #3: . Relaxation/gravity enhanced . Foam Rollers . Rolling pins Flexibility: (hips, hams, hip flexors) Flexibility: (hips, hams, hip flexors) Flexibility: (hips, hams, hip flexors) . Great stretch . Great stretch reach up . Stretching straps – hammy . Great stretch hammy . Downward dog . Stretch straps – hip over . Great stretch hip flexor . Standing hip flexor . Stretch straps – hip flexor Post exercise nutrition: Post exercise nutrition: Post exercise nutrition: . Snack of carbohydrate and protein . Snack of carbohydrate and protein . Snack of carbohydrate and protein within 60 minutes of training within 60 minutes of training within 60 minutes of training (chocolate milk) (chocolate milk) (chocolate milk) Hydration: Hydration: Hydration: . Pre and post exercise body weight . Pre and post exercise body weight . Pre and post exercise body weight (replace each lb. lost with 16oz of (replace each lb. lost with 16oz of (replace each lb. lost with 16oz of water) water) water)