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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.