Set-Up:
Lie supine on the carriage with the feet hip-width apart and parallel on the Jump Board. Maintain a neutral pelvis with the ribs connected and the abdominals gently engaged. Keep the shoulders relaxed and the head and neck comfortable.
Movement:
Exhale: Press powerfully through both feet to push the carriage away, extending the legs while maintaining even pressure through the Jump Board.
Allow the carriage to travel smoothly without locking the knees at full extension.
Inhale: Allow the carriage to return with control, bending through the ankles, knees, and hips to absorb the landing softly.
Maintain a stable pelvis and controlled rhythm throughout, focusing on consistent power and quiet landings.
Main focus:
Lower-body power, strength, and muscular endurance, with an emphasis on explosive leg drive and controlled landing mechanics.
Primary Muscles Worked:
Quadriceps: primary muscles for leg extension and power.
Gluteus maximus: generates hip extension and contributes to power.
Hamstring muscles: assist with hip extension and control the return.
Gastrocnemius and soleus: contribute to push-off and absorb force during the landing.
Abdominal muscles: stabilise the pelvis and trunk throughout the movement.
Jumpboard required
1. Ball: Can be used to add variety, coordination, and upper-body challenge. Options include chest presses, arm changes, and other arm variations.
2. Weighted Straps: Used selectively to add resistance and increase the challenge, either around the ankles for greater lower-body and core demand or on the arms for upper-body variations.
Only add equipment when it enhances the exercise without compromising the client’s control, alignment, or safety.
1.Move to the forearms while maintaining a neutral pelvis and continue the jumps to increase core and shoulder stability.
2.Add leg beats at the top of the jump before returning, keeping the legs long and controlled.
3.Rainbows: During the jump, move both legs in an arc from one corner of the jumpboard to the opposite corner, alternating sides each repetition while maintaining pelvic stability and a controlled landing.
4.Arms to the ceiling: Reach both arms towards the ceiling throughout to further challenge trunk stability.
5. Frog jumps: Jump up, bringing the knees into a frog position in the air, then land back into the parallel position with control.
Tempo Variations:
Work through a series of tempo changes to increase heart rate, challenge muscular endurance, and finish with power while maintaining control and precision.
1.Smaller Jumps: Reduce the range of movement and focus on quick, controlled rebounds with light foot contact and strong core engagement.
2.Longer Jumps: Increase the power and range of each jump, focusing on full leg extension, strong push-off, and controlled landings.
3.Power Jumps: Combine a larger range with explosive effort while maintaining alignment and control.
4.Speed Finish: Build to the fastest controlled tempo for the final push, challenging endurance while keeping technique strong.
1R, 1B.
Regression:
Remove the jumps: Perform a controlled press into the Jump Board, keeping the toes connected and focusing on alignment and lower-body strength.
Progression:
Tempo Variations: Play with the tempo to change the challenge. Slow the movement to increase time under tension and muscular control, or increase the tempo to build power and cardiovascular demand. Maintain control and precision throughout.