90° ROTATIONAL JUMPS

90° Rotational Bounds are part of our Rotational Jump Series and are taught in a specific progression. Rotational Jumps are another Jump variation which involves work done in a multiplanar fashion. Sports are not just linear. An athlete needs to able to quickly change direction. Frequently you’ll see athletes go down injured, without any contact. Seemingly hurting themselves. A lot of that can be attributed to a lack of proper strength and stability from rotational forces. This is especially true with female athletes and their higher rick to knee injuries. Adding a simple rotational warm-up or training rotational jumps can have a huge benefit on injury prevention. Our rotational program only includes 90° or a quarter turn. We keep it simple incorporating hops, jumps, and bounds. Using Boxes, Mini Hurdles. Again, difficulty is prescribed in layers. Each layer introduced based on what is appropriate for each age group.

90° ROTATIONAL BOUNDING

90° Rotational Bounds are part of our Rotational Jump Series and are taught in a specific progression. 90° Rotational Bounding allows the athlete to focus on a very hockey specific, an explosive cross over start. Focus is on a very powerful lateral push off with complete extension of the drive leg. Followed by an inline landing with the opposite leg, which helps reinforce a very stable glide stride, needed to continue a fluid skating motion. The single most difficult thing will be getting your arm mechanics correct, which are extremely important and very relative to balance and ability to generate power. Arm action is opposite leg action.

90° Rotational Crossover Bounding: Crossover Bound to Single Leg Landing

The focus will be on the Load Phase and Explosive 90° Rotational Crossover Bound utilized during a skating crossover start

• Begin standing tall, both arms straight overhead, perpendicular to your path
• Quickly drop down into a load position with your lead arm back and trail arm across your body
• During this Load Phase, your hip should line up directly over your knee and foot
• Once in your power position, explode aggressively pushing off the outside of your lead foot
• Internally rotate your lead leg as you cross over with the trail leg
• Quietly land on your crossover foot, hips slight above your knees
• Pause for 2 sec upon landing
• Attempt to cover as must distance as possible during the bound