Set-Up:
Place the shortbox on the carriage and find a side-kneeling position with the underneath knee on the carriage and the underneath forearm resting on the box directly underneath the shoulder. Place the top foot onto the centre of the jumpboard with the knee bent. Stack the hips and shoulders and engage the core to support the spine. The free hand may rest on the hip or reach towards the ceiling.
Movement:
Exhale: Press firmly into the jumpboard to push the carriage away, extending the top leg.
Inhale: Land softly, bending the top knee to absorb the impact and control the return of the carriage.
Repeat, maintaining a smooth and controlled rhythm.
Keep the supporting shoulder stacked over the forearm and maintain length through both sides of the waist. Keep the pelvis stacked and stable throughout. Avoid collapsing into the box or shifting the torso as the top leg powers the jump and controls the landing.
Main focus:
Lower-body power and lateral core stability, with an emphasis on hip strength, pelvic control, and controlled landing mechanics.
Primary Muscles Worked:
Gluteus medius and gluteus maximus (primary): generate power through the top leg and control hip stability during the jump and landing.
Quadriceps: extend the knee during the jump and help absorb the landing.
Hamstrings: support hip and knee control throughout the movement.
Hip abductors: stabilise the pelvis and control the position of the top leg.
Abdominals and obliques: stabilise the trunk and maintain pelvic alignment.
Shoulders and serratus anterior: support the upper body and maintain stability through the supporting arm.
Jumpboard required
1.Ball: Option to add a top-hand arm variation, for example, a hold with the top hand or a knee-to-elbow movement with the ball in hand.
2.Weighted Straps: Option to add a top-hand or lower-body variation, for example, a hold with the top hand or weighted straps worn on the ankles for an added lower-body challenge.
1. Side Knee Tucks: Progress from the straight-leg jump by drawing the top knee in towards the chest as the carriage returns. Re-extend the leg as you press into the jumpboard and repeat in a controlled rhythm.
Maintain a stable torso and avoid collapsing into the box or rotating through the pelvis. This layer increases the core demand and requires greater control of the moving leg while maintaining stability through the upper body.
1. Continue the jumping movement through to the end of the exercise, maintaining consistent rhythm, control, and alignment throughout.
1R.
Regression:
Springs:Use a lighter spring setting 1B. This will increase instability but allow for a longer, lighter jump, making it easier to create rhythm and maintain tempo. Spring choice should be adjusted based on the individual client in front of you and their ability level.
Progression:
Increase the challenge by changing the tempo and adding movement layers while maintaining control, precision, and proper technique throughout.
Modification:
Remove the jump and perform the movement with a controlled leg press only, focusing on alignment, stability, and core engagement.