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Table 1 Overview of the jump-landing technique program

From: Efficacy of a 3 month training program on the jump-landing technique in jump-landing sports. Design of a cluster randomized controlled trial

2 ×/week,

10 min.

1 min rest

between

repetitions

Technique/

Month 1

Fundamentals/

Month 2

Performance/

Month 3

Week 1

Co-contractions

10

L + R

Lying position

15

 

X-Hops

6

Cycles L + R

 

Wall Squat

10

 

Pelvic bridge

10

sec

Hop-Hop-Hold

8

L + R

 

Lateral Jump and Hold

8

L + R

Repeated Tuck Jumps

10

L + R

Mattress jumps

30

sec

 

Front Lunges

10

 

Squat Jump

10

 

Single leg 90°*

8

L + R

 

Step-Hold

8

L + R

Jump Single Leg Hold

8

 

Max Squat jumps-hold

10

L + R

Week 2

Co-contractions

10

L + R

Pelvic Bridge Single Leg

10

 

Crossover-Hop-Hop-Hold

8

L + R

 

Squat

10

 

Prone Bridge Hip (EK) Shoulder Flexion

10

L + R

Single Leg 4 Way Hop-Hold*

3

Cycles L + R

 

Step-Hold

8

L + R

Side to Side Tuck Jump

10

sec

Single leg 90° Ball*

8

L + R

 

Walking Lunges

10

 

Lateral Hop & Hold

8

L + R

Step, jump up, down, vertical jump

5

L + R

 

Lateral Jump and Hold

8

L + R

Hop & Hold

8

 

Max Squat jumps-hold

10

 

Week 3

Squat

10

 

Single Leg Pelvic Bridge*

10

L + R

Single Leg 4 Way Hop-Hold Ball*

4

Cycles L + R

 

Lateral Jump and Hold

8

L + R

Prone Bridge Hip extension

10

L + R

Single Leg 180°

10

L + R

 

Single Tuck Jump Soft Landing

10

L + R

Side to Side Tuck Jumps

10

L + R

Jump, Jump, Jump, vertical jump

10

sec

 

Lunge Jumps

10

 

Lateral Hops

10

sec

Mattress jumps

40

L + R

 

Lateral Jumps

10

sec

Double leg 90°

8

L + R

Running, Jump down 1 legged, Jump

8

 

Week 4

Squat Jumps

10

 

Single Leg Pelvic Bridge Ball

10

L + R

Single Leg 180°

10

L + R

 

Lateral Jumps

10

sec

Prone Bridge Hip Opposed Shoulder Flexion

10

L + R

Jump, Jump, Jump, vertical jump

15

L + R

 

Double Tuck Jump

8

 

Lateral Hops with ball

10

sec

Running, Jump down 1 legged, Jump

10

 
 

Broad Jump

10

L + R

Single Leg Lateral Hop-Hold

5

L + R

Lay-up ^

10

 
 

Scissor Jumps

8

 

Single leg 90°

8

L + R

Height jump ^

10

 
  1. *Exercise on the mattress
  2. ^ Sport specific jumps for basketball, can be adjusted depending on the sport.