JUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance.
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1 JUMPTRAINER DRILL1: SQUAT JUMP DRILL 1 SQUAT JUMP (2) Start with feet shoulder width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips back and down. (4) Explode out of the squat into a two footed vertical jump and keeps legs extended while in the air. (5) As you come down from the jump you must prepare to absorb the landing and make sure to connect with your feet shoulder-width apart just as they were when you started. (6) Flow into the next squat and repeat the entire sequence for a designated number of jumps or a specified period of time. (7) Focus on maximizing explosiveness and height while keeping toes straight forward and knees centered over the feet when landing.
2 DRILL 2 JUMPTRAINER DRILL2:rocket jump rocket jump (2) Start with your feet wider than shoulder-width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips down and back while swinging arms down and back. (4) Explode out of the squat into a two foot vertical jump and extend hands above head, keep legs extended straight down while in the air and bring feet together. (5) As you come down from the jump you must prepare to absorb the landing and make sure to connect with your feet together. (6) Jump your feet out and flow into the next squat. Swing your arms down and back and repeat the entire sequence. (7) Repeat for a designated number of jumps or a specified period of time.
3 JUMPTRAINER DRILL3:mountain climbers DRILL 3 mountain climbers (2) Get into a push-up position with hands below shoulders slightly wider than shoulder-width apart and body in straight alignment. (3) Bring one leg forward into a tuck position and touch your forefoot to the floor. (4) Jump both legs up and reverse the positioning so the back leg is now tucked forward and the forward leg is now straight back. (5) Repeat the same motion alternating legs forward and back for a specified number of reps or period of time. (6) Focus on keeping your back straight and landing both legs at the same time.
4 DRILL 4 JUMPTRAINER DRILL4:forward bounding forward bounding (2) Get into a standing sprinters stance with feet offset and arms bent at 90 degrees. (3) Begin to bound (a single leg leap/jump) forward with an explosive first step, landing on the opposite leg in an athletic stance and keeping the knee stable. (4) Bound onto the other leg, again with an explosive leap/jump, landing on opposite leg in an athletic stance and keeping the knee stable. (5) Continue bounding through the drill for a designated distance or number of bounds. (6) Focus on developing power, explosiveness and balance with each bound.
5 JUMPTRAINER DRILL DRILL5:leg swing - high kick 5 leg swing - high kick (2) Get into an athletic stance with knees bent, shoulders leaning forward and eyes up, looking forward. (3) Lift one leg slightly off the floor then raise it directly in front in a kicking motion with the knee slightly bent; try to kick as high as you can. (4) Lift your opposite hand and try to touch it with your toes. (5) Slowly lower the leg back down and repeat for a designated number of reps or specified period of time. (6) Alternate legs after each set. (7) The focus during this drill should be on a powerful forward kicking motion and controlled movements in both directions.
6 DRILL 6 JUMPTRAINER DRILL6:forward lunge forward lunge (2) Stand with feet shoulder-width apart. (3) Take a large step forward, bend at the knees and drop straight down touching your back knee to the ground; be sure your front knee stays over the ankle. (4) Squat as low as you can. (5) Push yourself up and step back into the starting position. (6) Repeat the sequence for a designated number of reps or specified period of time. (7) Alternate legs after each set.
7 JUMPTRAINER DRILL7:kickback DRILL 7 kickback (2) Get on the floor in a hands and knees position. (3) Lift one leg slightly off the floor and extend it directly behind you in a backward kicking motion. (4) Slowly lower the leg and repeat for a designated number of reps or specified time. (5) Alternate legs after each set. (6) The focus during this drill should be on powerful, controlled movements.
8 DRILL 8 JUMPTRAINER DRILL8:kickback w/leg rotation kickback w/leg rotation (2) Get on the floor in a hands and knees position. (3) Lift one leg slightly off the floor and extend it directly behind you in a backward kicking motion. (4) With the leg lifted, rotate the leg at the hip and bring it out to the side. (5) Rotate the leg back behind you and slowly lower the leg back down. (6) Repeat for a designated number of reps or specified time. (7) Alternate legs after each set. (8) The focus during this drill should be on a powerful backward kicking motion and controlled movements in all directions.
9 JUMPTRAINER DRILL9:broad jump DRILL 9 broad jump (2) Perform a broad jump moving forward. (3) Be sure to distribute your weight from heel to toe using your arms as leverage as your perform the jump. Stick the landing with feet shoulder-width apart. (4) Repeat as many times as instructed or for a specified time (5) Focus on explosive muscle contraction to maximize distance and total body balance when sticking the landing.
10 DRILL 10 JUMPTRAINER DRILL10:kick out to jump KICK OUT to jump (2) Start in a standing position with feet shoulder-width apart and arms at sides. (3) Bend your knees, lower your hips and move into a tuck position. Place your hands at the sides of your feet. (4) Jump your feet up and extend them back so you land in a push-up position with your body in a straight line from heels to head. Hold briefly. (5) Jump your feet up and bring them forward landing them between your hands; you will be in a tuck position. (6) Explode into a vertical jump extending your hands above your head and keeping legs straight while in the air. (7) Land softly to avoid extra stress on joints. EXTRA Challenge: Add extra upper body work by doing a push-up after you kick your feet out.
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Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis
WORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
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DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the