Set-Up:
Lie on your side facing the side of the room. Hold onto the front shoulder rest with the lower hand for support headrest is up for neck support. Bend the lower leg comfortably on the carriage. Place the top foot onto the centre of the Jumpboard with the knee bent and the foot parallel. Stack the hips and shoulders and engage the core to maintain alignment.
Movement:
Exhale: Press powerfully into the jumpboard to push the carriage away, extending the top leg.
Inhale: land softly on the jumpboard, bending the knee to absorb the impact and control the return of the carriage. Repeat, maintaining a steady rhythm.
Keep the hips stacked and the waist lifted away from the carriage. Maintain alignment through the working leg and land quietly with control.
Main focus:
Lower-body power and hip stability, with an emphasis on glute strength, lateral control, and pelvic stability throughout the jump and landing.
Primary Muscles Worked:
Gluteus medius and gluteus maximus (primary): generate power through the jump and stabilise the hip and pelvis.
Quadriceps: extend the knee during take-off and help absorb the landing.
Hamstrings: support hip extension and control the knee during landing.
Hip abductors: maintain pelvic alignment and lateral hip stability.
Calves: contribute to push-off and controlled landing.
Abdominals and obliques: stabilise the trunk and maintain stacked hips throughout.
Jumpboard required
1.Ball: Use the ball to support head positioning and maintain proper alignment throughout the movement.
2.Weighted straps: Option to use on the ankles for extra glute activation.
1. Clock: Bring the toes towards the head in a long, extended line, focusing on maintaining length through the body. Keep the movement very small and controlled, prioritising precision, stability, and glute engagement rather than range of motion.
2. Lift: Add an upward lift at the end of the movement to increase the challenge. Focus on lifting with control, maintaining pelvic stability, and engaging the glutes without losing alignment through the spine.
1.Continue the jumping movement through to the end of the exercise, maintaining consistent rhythm, control, and alignment throughout.
1R.
Regression:
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.