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: Open Hip Bound to Single Leg Landing

The focus will be on the Load Phase, the Explosive 90° Rotational Open Hip Bound, and Single leg landing.

• Begin standing tall, in a single leg stance, on your trail leg, perpendicular to your path
• 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° with knee at waist height
• Quickly drop down into a load position switching arms positions, dropping back your lead leg
• 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.
• Externally rotate your lead leg as you bound
• 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.
• Your trail leg will be back.
• Both Arms bent at 90°. Your trail hand is above your head. Your lead hand is near your waist
• Your hips should be slightly above your knee
• Pause for 2 sec on landing