Set-Up:
Lie supine with both feet on the Jumpboard, positioned one slightly higher than the other. Keep the pelvis neutral and level, with the abdominals gently engaged to stabilise the trunk. Position the legs with the knees comfortably bent and the feet securely placed on the Jump Board. Keep the shoulders relaxed and the upper body stable.
Movement:
Exhale: Press firmly through the supporting foot to drive the carriage away from the Jumpboard, extending through the hip, knee, and ankle to generate power.
Inhale: As the carriage returns, allow the supporting leg to leave the board and switch the legs in mid-air. Bring the opposite foot onto the Jump Board, landing with the knee softly bent at approximately 90 degrees. Absorb the landing through the hip, knee, and ankle before immediately pressing through the new supporting leg.
Continue alternating the legs in a smooth, running pattern. Keep the pelvis level and stable, with consistent knee alignment and soft, controlled landings. Maintain a light, rhythmic flow with power coming from the working leg.
Main focus:
Lower-body power, coordination, muscular endurance, single-leg control, and dynamic stability, with an emphasis on rhythm, quick transitions, and controlled landings.
Primary Muscles Worked:
Quadriceps: primary driver of the push-off and landing.
Gluteus maximus & medius: generate power and stabilise the pelvis.
Hamstrings: support hip extension and control the landing.
Calves: contribute to push-off and landing control.
Hip flexors: assist with the alternating running action.
Abdominals & core: stabilise the pelvis and trunk throughout the movement.
Jumpboard required
1.Ball: Hold between the hands to challenge coordination, arm control, and upper-body engagement. Alternatively, loop the ball under the non-working leg to increase stability demands and challenge core control.
2.Weighted Straps: Use 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.Scissor legs: Alternate the legs in a straight leg scissor action, reaching the toes towards the ceiling as you switch to increase coordination, lower abdominal activation, and core 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. Alternate legs as you go.
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.