Jump Training

 

Summary: Harness your inner athlete and work on your explosiveness with this routine designed to increase your overall leg power. Whether you are looking for an extra inch on your vertical or want to be ready for the unexpected in life, Jump Training is the workout routine for athletes and non-athletes alike.

Time: 19 Mins.

Intensity: 8/10

 

 

Split Squat (10 Reps Each)

 

Activate the hips and glutes for stability. Drop the back knee straight down to the floor while keeping it in line with same-leg foot.

Once at the bottom of the movement, drive through the heel of the front foot while pushing through the quads to straighten both legs.

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Forward Lunge (10 Reps Each)

Squeeze the down-leg glute and step forward by pushing off down-leg (don't simply reach with active-leg).

Drop the back knee straight down to the floor while keeping it in line with same-leg foot. Push through the heel of the active front leg and bring the front foot back into hip width stance.

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Sumo Squat (10 Reps)

Engage the core. Initiate the movement from the hips. Attach the band to itself and both handles. Pull the band up to the middle of the chest.

Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground. Hold for 1 count. Push through the heels. Return to starting position in a controlled manner.

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Side Lunge (10 Reps Each)

Squeeze the down-leg glute and step to the side by pushing off the down-leg (don't just reach with stepping leg).

Once the stance is at full width, sit the hips down towards the active leg until the active-leg thigh is parallel to the ground. Push off through the center of the active-foot explosively and return to starting position.

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REST: 30-60 Seconds

REPEAT

 
 

Back Squat (15 Reps)

Engage the core. Initiate the movement from the hips. Position the band up the backside of the body. The band presses over the shoulders with the hands at the collar bone.

Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground.

Hold for 1 count. Push through the heels. Return to starting position in a controlled manner. 

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Butt Kick Jump (15 Reps)

Start standing tall with the core tight. Initiate the movement from the hips. Position the band up the back side of the body. Hands stay at chest height.

Drop into quarter squat position and spring up into a jump. While in the air, bring the heels up to the butt. As you land, transition directly back into a squat.

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REST: 30-60 Seconds

REPEAT

 
 

Front Squat (10 Reps)

Engage the core. Initiate movement from the hips. Position the band up the front side of the body. Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground.

Hold for 1 count. Push through the heels. Return to starting position in a controlled manner. 

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Tuck Jump (10 Reps)

Start standing tall with the core tight. Initial movement from the hips. Position the band up the front side of the body. Hands stay at chest height.

Drop into quarter squat position and spring up into a jump. While in the air, bring the knees up into the chest. As you land, transition directly back into a squat.

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Jammer Jump (10 Reps)

Stand with knees slightly bent and hands at chest height. Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. The band stays at the chest during the squat.

Push through the balls of the feet and reverse the motion by extending through the hips. Simultaneously extend the elbows to straighten the arms during the upward movement.

As full body extension is reached, jump up and out, following the hands with the body. Land is squat position and return hands to chest height. 

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Swing Jump (10 Reps)

Stand in quarter squat position. The hands are between the legs at floor level. Push through the toes and fully extend the body by pushing hips forward. Start to swing the arms forward while keeping the arms rigid.

As the hands reach full extension, jump up and out to match the momentum of the arms.

During landing, the hands should be on downward path to return to starting position and the body should transition to a squat. 

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REST: 30-60 Seconds

REPEAT