Jump Training Program
General Warm Up
Objective: increase heart rate, body temperature, respiration rate, establish neuromuscular connections.
Time: 2-5 minutes
Jump Rope Sequence: #1 (Double Leg) Jump Rope Sequence: #2 (Single Leg)
Jump Rope Sequence: #3 (Double &
 20 straight
 20 straight
Single Leg w/ Motion)
 20 side to side
 20 side to side (R & L)
 20 straight
 20 forward-backward
 20 forward-backward (R & L)
 10 forward – 10 back
 20 diagonal right
 20 diagonal right (R & L)
 10 right – 10 left
 20 diagonal left
 20 diagonal left (R & L)
 10 diagonal right – 10 back
 10 diagonal left – 10 back
Functional Warm Up
Objective: initiate movement patterns specific to training or sport, deeply stimulate neuromuscular connections;
performed at outer limits of range of motion (ROM).
Time: 1-5 minutes
Functional WU #1 + Run back
Functional WU #2 + Run back
Functional WU #3 + Run back
 Skip w/ arm action
 Skip w/ fwd arm circles
 Rev Skip w/ rev arm circles
 Side Skip w/ palms flat
 Side Skip w/ arm swings
 Side Skip w/ arm swings high
 Bounds
 Bounds / no arms
 Bounds down line
 Snaps
 Snaps rev
 Snaps – Hop Scotch
Core Development
Objective: develop stability and mobility initiated from the center (core) of the body. All movements begin and end at
the core.
Time: 2-5 minutes
Core 2 x 30 sec
Core 2 x 30 sec
Core 2 x 30 sec
 Planks
 Planks foot up
 Planks foot arm circles
 Side Planks
 Side Planks arm up
 Side Planks foot circles
 Superman
 Superman arm back
 Superman arm fwd circles
 Crunches
 Crunches twist
 Sit up reach up
Prehabilitation
Objective: utilize core stability and mobility to initiate movements associated with efficiency and economical patterns.
Hips (2x30sec)
Hips (2 x 30 sec)
Hips (2 x 30 sec)
 Seated Bands
 Seated bands w/ motion
 Step ups + reach up
 Hip drops
 Pelvic tilt
 Hip Bridges
Specific Warm Up – PASS Day
Objective: prepare body for movement patterns specific to training for power, agility, and speed; efficient, economical
movement.
Time: 1-5 minutes
Dynamic Flexibility #1
Dynamic Flexibility #2
Dynamic Flexibility #3
 Knee Pull
 Knee Pull – Foot up
 Knee Pull – Straight Circle
 Walk Hammy
 Hammy Lift
 Hammy Lift - Circle
 Walk Hip-Flex Reach
 Hip Flex – Reach TD
 Hip Flex – Lunge reach up
Specific Warm Up – Strength Day
Objective: prepare body for movement patterns specific for strength; efficient, economical movement.
Time: 1-5 minutes
Specific Movements #1
 Counter Balance Squats
 Counter Balance Lunges
 Calves – Single leg toe elevated
Gastroc
Specific Movements #2
 Prisoner Squats
 Prisoner Lunges
 Calves – Single leg w/ stick
Specific Movements #3
 Overhead Squats
 Single Leg lunge w/ Stick
 Calves- Knee to wall
Power Development – Plyometrics
Objective: apply appropriate movement patterns to improve power output and increase explosiveness by training
muscles to do more work in a short amount of time. Tail down and back, knees over toes, body tall (ROM, zone of
control).
Time: 5-10 minutes
Low Intensity (2 -4 weeks)
Medium Intensity (2 -4 weeks)
High Intensity (2 weeks)
Day #1
Day #1
Day #1
1-2x30sec /:30r/+5 sec. ea. wk
1-2x30sec /:30r/+5 sec. ea. wk
1-2x30sec /:30r/+5 sec. ea. wk
 Squat Jumps
 Standing Long Jump
 Single Leg Tuck Jumps
1-2x30sec /:30r/+5 sec. ea. wk
1-2x30sec /:30r/+5 sec. ea. wk
1-2x30sec /:30r/+5 sec. ea. wk
 Lateral Cone Jumps
 Pop Ups
 Reverse Pop Ups
1-2x30sec /:30r/+5 sec. ea. wk
1x10
Day #2
 Pike Jumps
 Moving Rope Jumps
1x30sec /:30r/+5sec. ea. wk
 Double Leg Ankle Bounce
Day #2
Day #2
5 x 3h (15)
1-2x30sec /:30r/+5 sec. ea. wk
1-2x30sec /:30r/+5 sec. ea. wk
 Double Leg Small Hurdles
 Alternate Leg bounds
 Depth Jumps – Lateral
1-2x30sec /:30r/+5 sec. ea. wk
1-2x30sec /:30r/+5 sec. ea. wk
 Depth Jumps
 Side Jump over hurdle - sprint
3h x 5 (15)
1x10
 Single Leg Small Hurdles
 Slant Rope Jumps
Recovery System
Objective: (1) to increase functional range of motion in body segments; (2) to assist the body in the removal of metabolic
wastes and decrease delayed onset muscle soreness.
Time: 2-10 minutes
Recovery Practice #1:
Recovery Practice #2:
Recovery Practice #3:
 Relaxation/gravity enhanced
 Foam Rollers
 Rolling pins
Flexibility: (hips, hams, hip flexors)
Flexibility: (hips, hams, hip flexors)
Flexibility: (hips, hams, hip flexors)
 Great stretch
 Great stretch reach up
 Stretching straps – hammy
 Great stretch hammy
 Downward dog
 Stretch straps – hip over
 Great stretch hip flexor
 Standing hip flexor
 Stretch straps – hip flexor
Post exercise nutrition:
Post exercise nutrition:
Post exercise nutrition:
 Snack of carbohydrate and protein
 Snack of carbohydrate and protein
 Snack of carbohydrate and protein
within 60 minutes of training
within 60 minutes of training
within 60 minutes of training
(chocolate milk)
(chocolate milk)
(chocolate milk)
Hydration:
Hydration:
Hydration:
 Pre and post exercise body weight
 Pre and post exercise body weight
 Pre and post exercise body weight
(replace each lb. lost with 16oz of
(replace each lb. lost with 16oz of
(replace each lb. lost with 16oz of
water)
water)
water)