Jamaican Jump Series Lucky Huber The Jamacian Jump series is a combination of low impact plyometrics, lunges, and hip flexor strength. • Lunges develop – Hip extentors (glutes & Hams) – Knee extendors (quads) • Plyometrics (multi-jumps) – Low impact – Explosive movements • Hip flexor – Hip adductor (inner thigh) – Hip abductor (outer thigh) • Posture--Must be emphasized in every drill/lift that you do. • Powerline—full extension of the hips How hard is this? • You control the volume- length • You control the intensity- complexity & number of hops Make sure the knee never goes past the foot Don’t advance beyond skill level! High Knees Running Diagonal Lunge 360 from lunge Points of Emphasis • Posture & Core Strength • Keep Knee up- don’t let it drop • Arms straight up- fully extend arms and hips • Land on ball of foot • Soft surface (grass, turf, matt, etc…) • Don’t shuffle or kick out