LONG JUMPS

Long Jumps are part of our Forward Jump Series and are taught in a specific progression. Long jumps are very similar to box jumps but are performed in a linear instead of vertical direction. We will train the vertical component earlier in a young athletes training experience. As they progress and become more athletically mature, we will start to add more frequency of a linear component. We find that the long jump has a higher correlation to speed than the vertical jump. All our jump variations and progressions have purpose. But we have found that a repetitive x3 long jump to be far more accurate in predicting on ice speed than the vertical jump.

Vertical Jump to Long Jump:

The same principles apply here as a Standing Box Jump. Long Jumps just require a complete knee cycle to complete the jump with an application of force more relative to speed mechanics. A vertical jump creates more downward force, which in turn requires more power to change direction and subsequently adds more difficulty to the jump. This type of pre jump and landing will increase hip stability and loading power.

• Begin Standing in Athletic Position. Feet hip width apart
• Slowly reach overhead with arms at full extension. Standing tall in triple extension on toes
• Quickly rip your arms to your sides and drop your hips to the load position, which typically is a half squat. The harder you pull down your arms, the more explosive you are on the jump.
• There is not a pause on the bottom of the movement.
• Perform a vertical jump and then without pause, perform a long jump
• With explosive power, jump forward
• Arms will begin bent 90° at your sides. You will want to use your arms to drive upward
• Reach overhead with full extension of your arms and complete triple extension of your hips
• Land softly. This is a big indicator of eccentric strength, control and hip stability.
• Your hip joint should be above your knee joint upon landing.
• Pause for 2 sec at the landing.