Set-Up:
Lie supine with one foot centred on the Jumpboard Lift the opposite leg into tabletop, maintaining a 90-degree angle at the hip and knee. Keep the pelvis level and neutral, with the abdominals engaged to stabilise the trunk. Maintain even weight through the working foot and keep the shoulders and head relaxed.
Movement:
Exhale: Press powerfully through the working foot to jump away from the Jump Board, generating force through the hip, knee, and ankle.
Inhale: Return the carriage and land softly through the same foot, bending through the hip, knee, and ankle to absorb the impact.
Maintain a stable pelvis throughout, avoiding any rotation, shifting, or dropping of the hips. Keep the working knee tracking in line with the toes and maintain control through each landing.
Repeat with a smooth, consistent rhythm.
Main focus:
Single-leg strength, power, and stability, with an emphasis on lower-body control, pelvic stability, and controlled landing mechanics.
Primary Muscles Worked:
Quadriceps: primary muscle for knee extension and power generation.
Gluteus maximus: drives hip extension and contributes to explosive power.
Gluteus medius: stabilises the pelvis and controls the working leg.
Hamstrings: assist with hip extension and control the landing.
Gastrocnemius and soleus: contribute to push-off and absorb force on landing.
Abdominals: 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. Leg Extension: Extend the non-working leg to 45° or fully straight to increase core demand.
2. Hold the non-working leg: Hold the non-working leg extended throughout the movement to further challenge core stability and pelvic 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.