Set-Up:
Lie supine with the feet wider than hip-width apart on the Jumpboard, with the toes slightly turned out and the heels grounded. Maintain a neutral pelvis and engage the abdominals.
Movement:
Exhale: Press powerfully through the feet to jump away from the Jumboard, maintaining the turnout from the hips.
Inhale: Return the carriage with control, bending deeply through the hips, knees, and ankles to absorb the landing.
Keep the knees tracking in line with the toes throughout the movement.
Maintain even pressure through both feet and a stable pelvis, focusing on a controlled, soft landing.
Repeat with a smooth, consistent rhythm.
Main focus:
Lower-body power, strength, and muscular endurance, with an emphasis on glute and inner-thigh activation, hip turnout, and controlled landing mechanics.
Primary Muscles Worked:
Gluteus maximus: primary muscle for hip extension and power generation.
Quadriceps: extend the knees during the push-off and help control the landing.
Adductors (inner thighs): support hip stability and control while maintaining the turned-out position.
Hamstrings: assist with hip extension and help control the return and landing.
Gastrocnemius and soleus: contribute to push-off and help absorb force during landing.
Abdominals: 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.Lift onto forearms: Perform the exercise on the forearms to increase core activation. The spring resistance may need adjusting to maintain good technique.
2.Arms to the ceiling: Reach both arms towards the ceiling throughout the exercise to further challenge trunk stability.
3.Frog jumps: Jump up, bringing the knees into a frog position in the air, then land back into the sumo squat/jump 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.