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 open gate 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 Open Hip Bounding: Half Kneel Open Hip Bound to Double Leg Landing

The focus will be on the Explosive 90° Rotational Open Hip Bound

• Begin in a Half Kneel position, perpendicular to your path
• Your trail leg is up with your lead knee down
• Arms are both bent at 90°. Your lead hand is above your head. Your trail hand is near your waist
• During this Load Phase, your hip should line up directly over your knee and foot
• From this Starting position, explode aggressively pushing off the trail leg
• Externally rotate your lead leg you bound
• Reach across your body with your trail arm
• Rip your lead arm back
• Internally rotate your body as you jump
• Quietly Land with both feet in athletic position.
• Arms are both bent at 90°. Both hands near your waist
• Your hips should be slightly above your knees
• Pause for 2 sec on landing