JUMPING AND LANDING SEQUENCE (LEADING UP TO PLYOMETRICS IN

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Jumping and landing sequence (leading up to plyometrics in each form of jumping, leaping, or hopping)


Jumping and landing sequence (leading up to plyometrics in each form of jumping, leaping, or hopping)



Use the following tables to introduce the various levels of jumping, leaping, and hopping. Here are some basic guidelines that will get you started. Be prepared to make adjustments as needed:


Keep in mind that the time frame for the jumping, leaping, hopping preparedness table is simply a guide. This table doesn’t mean you can’t move onto the next skill with an athlete that is ready to move on. It just gives a time frame for the athlete to become proficient at the exercises and progressions for each exercise. You will need to use caution with beginners and intermediates when moving to more advanced leaping and hopping. More strength base may be needed.


Preparedness Table:


Exercise Beginner Intermediate Advanced

Jump progression 3+ wks 2+ wks 1-2 wks

Leap Progression 3+ wks 2+ wks 1-2 wks

Hop Progression 3+ wks 2+ wks 1-2 wks


Exposures per week

Jump progression 3+ 3 3

Leap progression 3 2+ 2

Hop progression 3 2+ 2


Foot contacts per day

Jump progression 30-40 40-50 40-60

Leap progression 20-30 ea 30-40 ea 40-50 ea

Hop progression 20-30 ea 30-40 ea 40-50 ea

*Total contact is for any combination of exercise on that given day.


Time out!

A few important points about the above table:

Jumping, leaping and hopping exercise progression table:


Exercise Landing Rebound Plyo

Jumping

Toe drops (stand tall and drop)

Small box jump ups

In-place jumps

Forward jumps

Lateral jumps

Angular jumps

Over hurdles


Leaping

In-place switch (stand on right drop to left)

Onto low box forward leap

Forward leap

Onto low box lateral leap

Lateral leap

Angular leap

Over hurdles


Hopping

Toe drops (Stand tall and drop)

In-place hop

Forward hop

Hop up to low box

Lateral hop

Angular hop

Over hurdles


*There are many variations you can add


To gain optimal advantage from jump training and plyometric training the athlete must use high effort with quality technique all the time. High volume is not important if quality and effort is good.




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Tags: (leading up, plyometrics, landing, jumping, sequence, (leading