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Building strength, balance, power and grace from within

What is Jump Training? 

Jump Training (also called plyometrics) is just what it sounds like. You use jumping type movements to improve your power (thus improving your vertical jump and other elements).  By definition, plyometrics involve a stretch of a muscle (when you bend your knees, the muscles in the front of your thigh are elongating or stretching) followed by an immediate contraction of that same muscle. So, jumping up and down is considered a plyometric activity. The American College of Sports Medicine reports that a program which is properly designed and supervised can be safe, fun and beneficial.

Foundation First

Before you start jump training, it is imperative that you build a strength base first.  You can do more harm than good by doing plyometric exercises without building up to it. See a licensed/certifed athletic trainer or certified strength and conditioning specialist in your area to put you on  a customized strength and conditioning program.

Getting Started

Footwear: Wear supportive athletic shoes, preferably purchased within a year to assure maximum cushion.

Surface: Find a surface that is not too soft and not too hard. A firm mat, a good gym surface with sprung floor, skate rink matting should suffice. Avoid concrete (too hard) or trampolines/squishy and gymnastic mats (too soft).

Basic Plyometrics

Warm-Up First: Spend about 5 minutes warming up your muscles.  After a general warm-up, try some jumping rope to get your jumping muscles ready. Be sure to keep your hips, knees and ankles soft.

Type: Double leg Jumps (if training upper body, exercises using both arms together)

How: Quickly, explosively/MAX effort

Form: Since you have already developed a strength and conditioning base, you know the importance of alignment. As you start doing more challenging exercises, continue to monitor this alignment (use a mirror).

Equipment Needed: None

Examples: mini-squat jumps, tuck jumps

Sets: 1-3

Rest between sets: 2-4 minutes

Repetitions: 6-10

Frequency: 2x/week (nonconsecutive)/may do less depending on season

Progression: GRADUAL/listen to your body. In order to progress, you first need to overload your body. Next, allow 1-2 days active rest for your body to recover and adapt to the stress.  By rest, you don't have to stop activity, just avoid the high impact overload training.

Jump Mechanics for Skaters

Jump Training Manual by Trevor Laak