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 risk 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 is based on what is appropriate for each age group.

90° ROTATIONAL MINI HURDLE BOUNDS

90° Rotational Mini Hurdle Bounds are part of our Rotational Jump Series and are taught in a specific progression. 90° Rotational Mini Hurdle Bounds are an introduction to change of direction. More specifically an Open Gate Start. Ice skating requires hockey players to utilize their foot in a lateral fashion. This 90° Lateral Bound is followed with a stable single leg landing. Performing this movement pattern over a mini hurdle will help the player focus on a stable landing, subsequent hip load, and rapid change of direction through our progressions. 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. The athlete will also practice working on adjusting their hip level height in reference to Base of Stance.

90° Rotational Mini Hurdle Bounding: Bound to Pause

The main focus of the pause is controlled deceleration, focusing on a quiet soft landing with proper arm exchange during and after each bound

• Begin standing tall, in a single leg stance, on your trail leg, 45° away from the mini hurdle
• Arms are both bent at 90°. Your trail hand is above your head. Your lead hand is near your waist
• Your lead leg in bent at 90°
• Quickly drop down into a load position switching arms positions, dropping your lead leg back
• During this Load Phase, your hip should line up directly over your knee and foot
• Once you get to your power position, quickly change direction, applying force with the trail leg.
• Bound laterally 90° over the hurdle, landing on the opposite leg
• Externally rotate your lead leg toward the hurdle as you bound over
• Reach across your body with your trail arm
• Rip your lead arm back
• Internally rotate your body as you jump
• Quietly land in athletic position, on your lead foot.
• Both Arms bent at 90°. Your trail hand is above your head. Your lead hand is near your waist
• Pause for 2 sec after each landing
• This is not a quick drill. Focus on quietly sticking the landing without excessive movement