Set-Up:
Kneeling at the front of the carriage facing the jumpboard with both hands placed flat against the jumpboard at shoulder height, elbows bent and body in a low kneeling position leaning forward.
Movement:
Exhale: Press firmly through the palms to push the carriage away from the stopper using the arms. Use the power of the push to eextend the arms and whilst maintaining body poositioning.
Inhale: Control the return, lowering back down as the hands reconnect with the jumpboard, and repeat.
Main focus:
Upper-body pushing strength and shoulder stability, with an emphasis on coordinated arm power, core control, and dynamic kneeling stability.
Primary Muscles Worked:
Pectoralis major (chest): primary muscle generating the pushing force against the jumpboard.
Triceps brachii: extend the elbows to drive the carriage away.
Deltoids (shoulders): assist with the pressing movement and stabilise the shoulder joint.
Serratus anterior: stabilises the shoulder blades during the push.
Abdominals and core: maintain trunk stability and control the transition between low and high kneeling.
Gluteals: help extend and stabilise the hips as the body rises into high kneeling.
Jumpboard required
1.Ball:
Hold the ball between both hands and press it firmly into the jumpboard as you push the carriage away and rise into high kneeling.
Around the Body: From high kneeling, move the ball around the body as you return to the starting position. Keep the core engaged and pelvis stable.
Ball Overhead: Progress by bringing the ball overhead as you rise into high kneeling. Maintain control through the ribs and pelvis and avoid arching through the lower back.
2. Weighted Straps:
Place the weighted straps around the wrists and add different arm variations as you press away from the jumpboard, such as I, T and Y. Keep the arms controlled and maintain a strong, stable trunk throughout.
1. Rise to High Kneeling: Add the rise into high kneeling with every press, using the power of the push to lift the body.
2.Rotation: Press through both arms, then as you rise into high kneeling, open one arm back behind you to rotate through the upper body. Maintain control through the core, avoid over-rotating.
3.Clap Behind the Back: As you rise into high kneeling, release the hands and clap behind the body before returning the hands to the jumpboard. Focus on control and timing rather than speed.
1. Rise to High Kneeling: Add the rise into high kneeling with every press, using the power of the push to lift the body.
2.Rotation: Press through both arms, then as you rise into high kneeling, open one arm back behind you to rotate through the upper body. Maintain control through the core, avoid over-rotating.
3.Clap Behind the Back: As you rise into high kneeling, release the hands and clap behind the body before returning the hands to the jumpboard. Focus on control and timing rather than speed.
1B.
Regression:
Stay Low: Keep the movement in the low-kneeling position and simply perform the press without rising into high kneeling.
Springs: Adding more springs can provide additional support and make the movement more accessible.
Press only: Keep the hands connected to the jumpboard with no hand release.
Progression:
Tempo + High-Kneeling Layers: Change the tempo of the press and return, then build into the high-kneeling layer options to further intensify the challenge while maintaining control.
Modification:
Cross-Legged Seated Press: Sit cross-legged close to the edge of the carriage, facing the jumpboard. Place the hands against the jumpboard and perform the press from a seated position.