Tuck Jump
Start with the feet shoulder width apart. Drop rapidly into a squat position, then quickly jump off the ground. Bring the knees up to chest. Tuck the heels under the buttocks. Upon landing, execute the next jump. The tempo is much faster than the squat jump. The cue is to jump as if the ground is hot!
Cycle Jumps
Start in a stride (lunge) position. Explode up and switch the position of the legs in the air using a cycling action.
Pitcher Squat Jumps
With one leg behind on a box or a bench explode off the front the leg while maintaining the angle of the front leg knee.
Multi Direction Jumps
Jump forward, on landing then immediately jump forward turning sideways in the air. Land with the body turned ninety degrees from the take-off, immediately take-off in the same direction while turning in the air to land one hundred and eighty degrees from previous take-off. Immediately jump backwards. Cover as much ground as possible with each jump without compromising the quality of the movement.
Lateral Jumps
Start with the hands on the hips and the feet shoulder width apart. Jump out as far as possible to the side, repeat the movement in the same direction for the prescribed number of reps. Repeat back in the opposite direction. Emphasize height and distance and short ground contacts with each jump.
Lateral Restart Jumps
Two jumps out to the side and one jump back This pattern equals one rep.
Jump Ups
Jump up onto a box or a bench. Emphasize powerful extension of the ankle, knee and hip and a big arm swing.
Hops
A one foot landing and takeoff, for example repeat takeoff and landing in the following pattern: right, right, right, right, right. Cycle the leg through like a run on one leg.
Jump Squat
Start with feet shoulder width apart. Place the hands behind head. Squat down until thighs are parallel to the ground then jump off the ground to maximum height. On landing, flex at the hip, knee, and ankle, and immediately go back into a squat position and jump off the ground again without any pause. Land on the ground as softly as possible and take-off as quickly as possible.
Cone Jump
Start standing with the feet hips width apart approximately six inches from the cones. Jump up and laterally over two cones and immediately reverse the direction of the jump. Repeat for the prescribed number of repetitions. Emphasize quick take-offs.
Ski Jumps
Start standing with the feet together. Jump out diagonally with both feet together. Upon landing with both feet, quickly jump out diagonally to the other side. Repeat movement traveling diagonally forward for the prescribed number of jumps. Repeat the movement jumping backward.
Ninety – Degree Jumps
Start jumping clockwise, Jump 90 degrees and return to start, Jump 180 degrees and return to the start, Jump 270 degrees and return to the start, Jump 360 degrees and return to the start. Repeat counterclockwise.
“I know it sounds selfish, wanting to do something no one else has done. But that’s what you’re here for… to separate yourself from everyone else.”
- Jack Nicklaus