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:
If you are after skill based learning the sets, reps (foot contacts) do not need to be high.
Each and every repetition needs to have maximum concentration and effort. This will result in greater performance.
You must be aware that you must add or delete foot contacts, weekly exposures, and exercises based on the physical and mental mindset of the athletes.
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