Jump

 Training  Programming  &  Progressions

Vertical Linear Lateral Rotational
Jump,  bound  or  hop  for  maximum   Jump,  bound  or  hop  for  maximum   Jump,  bound  or  hop  for  maximum   Jump,  bound  or  hop  for  maximum  
height  in-­‐place height/distance  in  sagittal  plane height/distance  in  frontal  plane height/distance  in  transverse  plane
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Ÿ Box  Jump  with  Depth  Drop Ÿ Hurdle  Jump Ÿ Box  Jump Ÿ 90  Degree  Box  Jump

ZONE  1 Ÿ Box  Jump  with  Step  Down

Ÿ Depth  Drop
Ÿ Long  Jump
Ÿ Snap  Down  to  Hurdle  Jump
Ÿ Depth  Drop
Ÿ Hurdle  Jump
Ÿ 90  Degree  Hurdle  Jump
Ÿ 90  Degree  Squat  Jump
Ÿ Snap  Down  into  Athletic  Position Ÿ Snap  Down  to  Long  Jump Ÿ Snap  Down  to  Lateral  Box  Jump Ÿ 90  Degree  Vertical  Jump
Body  Positioning/Mechanics
Ÿ Snap  Down  into  Single  Leg Ÿ Snap  Down  to  Lateral  Hurdle  Jump Ÿ Snap  Down  to  90  Degree  Box  Jump
Long  Response Ÿ Snap  Down  to  Box  Jump Ÿ Snap  Down  to  90  Degree  Hurdle  Jump
3-­‐6  reps  per  set,  18-­‐30  reps  per  day Ÿ Snap  Down  to  Vertical  Jump Ÿ Snap  Down  to  90  Degree  Vertical  Jump
"Jump  and  Stick"  (No  recoil) Ÿ Squat  Jump
Primarily  double  leg Ÿ Tuck  Jump
Absorption  before  production Ÿ Vertical  Jump
Ÿ Box  Hop  with  Double  Leg  Landing Ÿ Forward  Hurdle  Hop Ÿ Bound  to  Double  Leg  Landing Ÿ 90  Degree  Box  Jump  to  DL  Landing  (in)

ZONE  2 Ÿ Box  Hop  with  Step  Down/Depth  Jump

Ÿ Box  to  Depth  with  Vertical/Long  jump
Ÿ Hurdle  Jump  to  Box  Jump
Ÿ Hurdle  Jump  to  Vertical/Long  Jump
Ÿ Box  Hop  to  Double  Leg  Landing
Ÿ Four  Way  Hurdle  Jump
Ÿ 90  Degree  Box  Jump  to  DL  Landing  (out)
Ÿ 90  Degree  Hurdle  Bound
Ÿ Repeat  Squat/Tuck/Vertical  Jump Ÿ Long  Hop  into  Double  Leg  Landing Ÿ Lateral  Box  Hop Ÿ 90  Degree  Hurdle  Jump  to  Long  Jump
Introductory  Power
Ÿ Split  Jump Ÿ Long  Jump  to  Vertical  Jump Ÿ Lateral  Hurdle  Jump  to  Box  Jump Ÿ 90  Degree  Hurdle  Jump  to  Vertical  Jump
Medium  Response Ÿ Step  Up  Jump Ÿ Repeat  Hurdle  Jump  Series Ÿ Lateral  Hurdle  Jump  to  Long  Jump Ÿ Box  Jump  to  Depth  Jump  90  Degree  Landing
3-­‐6  reps  per  set,  12-­‐24  reps  per  day Ÿ Vertical  Hop Ÿ Repeat  Long  Jump Ÿ Lateral  Hurdle  Jump  to  Vertical  Jump Ÿ Depth  Jump  to  90  Degree  Landing
"Jump,  Jump,  Stick"  (slight  recoil) Ÿ Vertical  Hop  to  Double  Leg  Landing Ÿ Repeat  Long  Jump  to  Vertical  Jump Ÿ Medial  Box  Hop Ÿ Weighted  180  Degree  Squat  Jump
Up  to  two  planes  of  motion Ÿ Vertical  Jump  to  Box  Jump Ÿ Vertical  Jump  to  Hurdle  Jump Ÿ Medial  Box  Hop  to  Double  Leg  Landing Ÿ Weighted  90  Degree  Vertical  Jump
1  to  2  legged  landings Ÿ Repeat  Lateral  Hurdle  Jump
Ÿ Alternating  Split  Jump Ÿ Forward  Bound Ÿ Lateral  Bound Ÿ 90  Degree  Bound

ZONE  3 Ÿ Box  Jump  Medley

Ÿ Box  Jump  to  Single  Leg  Landing
Ÿ Repeat  3  or  4  Long  Jump
Ÿ Repeat  Forward  Hurdle  Hop
Ÿ Box  Jumps  to  Lat/Med  Single  Leg  Landing
Ÿ Hurdle  Hop  w/DL  Landing  with  Long  Jump
Ÿ 90  Degree  Box  Hop  (In)  and  (Out)
Ÿ 90  Degree  Hurdle  Hop  (In)  and  (Out)
Ÿ Lateral  Step  Up  Jump Ÿ Weighted  Long  Jump Ÿ Hurdle  Hop  w/  DL  Landing  with  Vertical  Jump Ÿ Box  Jump/Depth  Jump/90  Degree  Landing/LJ
Transitional  Power  &  Elasticity
Ÿ Repeat  Split/Step-­‐up  Jump Ÿ Lateral/Medial  Hurdle  Hop Ÿ Box  Jump/Depth  Jump/90  Degree  Landing/VJ
Short  Response Ÿ Repeat  Vertical  Hop Ÿ Med.  Hurdle  Hop  w/  DL  Landing  w/  LJ Ÿ Depth  Jump  to  90  Degree  Landing  to  VJ/LJ
2-­‐4  reps  per  set,  10-­‐20  reps  per  day Ÿ Weighted  Box  Jump Ÿ Med.  Hurdle  Hop  to  DL  Landing  with  VJ Ÿ Lat.  Hurdle  Hop  to  Box  Hop  to  DL  Landing
Repeat  jumping  (continuous  recoil) Ÿ Weighted  Vertical  Jump Ÿ Repeat  Four  Way  Hurdle  Jump Ÿ Med.Hurdle  Hop  to  Box  Hop  to  DL  Landing
Alternate  leg  landing  options Ÿ Weighted  Squat  Jump Ÿ Repeat  Lateral  Bound/2-­‐way  Hurdle  Hop Ÿ Repeat  Alternating  90  Degree  Hurdle  Jump
Addition  of  external  stable  resistance Ÿ Weighted  Repeat  Squat  Jump Ÿ Weighted  Lateral  Hurdle  Jump Ÿ Vertical  Jump  to  90  Degree  Single  Leg  Landing
Ÿ Alternating  Lateral  Step  Up  Jump Ÿ Alternating  Bound Ÿ Band  Resisted  Lateral  Bound Ÿ Lateral  Hurdle  Hop  to  90  Degree  Box  Hop

ZONE  4 Ÿ Alternating  Repeat  Split  Jump

Ÿ Alternating  Vertical  Hop  to  Vertical  Jump
Ÿ Band  Resisted  Long  Jump  Series
Ÿ Contrast  Long  Jump  Series
Ÿ Four  Way  Hurdle  Hop
Ÿ Lateral  Hurdle  Hop  to  Sprint
Ÿ Medial  Hurdle  Hop  to  90  Degree  Box  Hop
Ÿ Repeat  90  Degree  Bound
Ÿ Band  Resisted  Vertical  Jump  Series Ÿ Forward  Hurdle  Jump  with  Single  Leg  Landing Ÿ Medial  Hurdle  Hop  to  Sprint Ÿ Repeat  90  Degree  Bound  (4)
Maximal  Power  &  Elasticity
Ÿ Box  Jump  to  Depth  Jump  Series Ÿ Hurdle  Jump  to  MB  Series Ÿ Repeat  Lateral  Bound  to  Sprint Ÿ Repeat  90  Degree  Hurdle  Jump  to  Long  Jump
Short/Multiple  Response Ÿ Contrast  Squat/Vertical  Jumps Ÿ Hurdle  Jump  to  Medicine  Ball  Punch  and  Chase Ÿ Repeat  Lateral  Hurdle  Hop Ÿ Repeat  90  Degree  Hurdle  Jump  to  VJ
1-­‐2  reps  per  set,  4-­‐10  reps  per  day Ÿ Vertical  Jump  to  Single  Leg  Landing Ÿ Long  Jump  to  Single  Leg  Landing Ÿ Repeat  Lat.  Hurdle  Jump  to  MB  Punch  &  Chase Ÿ Repeat  90  Degree  Hurdle  Jump/VJ/LJ
Multi-­‐planar  with  maximum  recoil Ÿ Weighted  Squat  Jump  With  Box  Jump Ÿ Reactive  Hurdle  Jump  to  Vertical  or  Long  Jump Ÿ Repeat  Lat.Hurdle  Jump  to  MB  Punch
Contrast/complex  methods Ÿ Repeat  Hurdle  Hop  to  Long  Hop Ÿ Repeat  Lateral  Medial  Series
Single  leg/double  leg  hybrids Ÿ Repeat  Long  Hop Ÿ Repeat  Medial  Hurdle  Hop