90° ROTATIONAL JUMPS

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 HYBRID JUMPS

Hybrids are a combination of vertical and linear jumps reserved for the older, more athletically mature players. The forces generated with multiple jumps with varying levels of difficulty should be reserved for players with a lot of training, strength and experience. The height of the boxes and hurdles will vary.

90° Rotational Hybrid: 2 Hurdle Lateral Jumps / 90° DL Box Jump / DL Landing / Depth Drop

• This sequence starts with a 2 Hurdle Lateral Jump, with hurdle height between 12” – 24”
• Followed immediately by a box Jump onto a box typically 24-36”
• Both hurdle height and box height are dependent upon ability
• I like to see your hip joint above your knee joint upon landing. If not, the jump box is too high
• Without pause perform a 90° Rotational Jump on to a Jump Box
• Land with both feet completely on the box
• Pause for 2 sec upon landing
• Adding a depth drop coming off the box is also an option to allow continued work on deceleration strength