Jumps in Place - Essay Sample

Introduction

Split squat: Get into a lunge position with one leg forward and the other behind the midline of the body then beginning with a counter movement, jump up as high as you can using your arms for assistance and then while coming down maintain the lunge position. Do these repeatedly then rest for five seconds then repeat the exercise with the other leg in front.

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Standing Jumps

Double-leg vertical jump: These jumps require one to jump vertically. Start with relaxing position with your shoulders and legs width apart and jump with your arms apart and using them for support as you jump then land in the same position you started with. Do these repeatedly with short breaks

Multiple Hops and Jumps

Single-leg hop: This type of hop is done in a vertical and horizontal direction. Get into a comfortable stance with one foot and then with the other foot is in a stationary position with the knee flexed then jump forward with the help of the hands and then return to the starting position and repeat with the same leg. Take a rest and repeat the exercise with the other leg

Bounds

Backward skip: This exercise allows backward, front and vertical movements. Begin with countermovement of one leg. Jump backward with one leg and flex the hip of the non-skipping leg at a right angle while using both arms for assistance and land on the starting position. Repeat this while interchanging legs

Box-Drills

Single-leg push off: This exercise requires vertical jumps and a plyometric box. Start by putting one foot on top of the box while the other on the ground is closer to the box and then jump with the help of the foot on the box and land with the same foot on the box. Repeat the exercise and if you want to increase the intensity of the exercise increase the height of the box

Depth Jumps

Squat depth jump: This exercise requires vertical movement. Crouch with your hands in your abdomen and then jump up with the help of your hands and land in the starting position. Repeat the exercise.

Upper Body Plyometric Drills

Throws

Chest pass: Start the exercise while sitting down and the trunks at forty-five degrees and your partner in front of you with the medicine ball and throws the ball to your outstretched hands. When you catch the ball with both hands, allow a minimum trunk extension and then return the ball to your partner

Depth pushups: Start in push-ups position and then lower yourself to the ground and then explosively push up so that your hands leave the ground and then catch yourself to the starting push-up position

Reference

Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human Kinetics.