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20 Jump Exercises with Procedos Platform9

Jumping with Both Legs

  1. Straight Forward Jump: Stand at the "START" position, jump forward to 90° and land with soft knees.
  2. Lateral Jump: Jump from the "START" position to 45° on the left and right sides.
  3. Deep Squat Jump: Jump from the "START" position to 180°, landing in a deep squat.
  4. Crossing Jump: Jump from the "START" position to 135° behind the body and return to the starting position.
  5. Rotational Jump: Jump from the "START" position to 90°, rotating the entire body mid-air.

Single-Leg Jumps

  1. Single-Leg Forward Jump: Jump from the "START" position to 90° with the right or left leg, landing stably.
  2. Diagonal Single-Leg Jump: Jump from the "START" position to 135° diagonally forward, switching legs.
  3. Lateral Single-Leg Jump: Jump from the "START" position to 45° on one side with one leg.
  4. Rotational Single-Leg Jump: Jump from the "START" position to 180° while rotating on the same leg.
  5. Backward Single-Leg Jump: Jump backward from the "START" position to 135°, landing softly on one leg.

Jumps with Varying Heights

  1. High Forward Jump: Jump from the "START" position to 90°, extending the body for maximum height.
  2. Squat Jump with Height: Jump from 180° back to "START," landing in a deep squat.
  3. Low Side-Step Jump: Jump from the "START" position to 45°, landing low with soft knees.
  4. Explosive Jump: Jump from the "START" position to 270°, maximizing power and height.
  5. High Diagonal Jump: Jump from the "START" position to 135° diagonally forward, fully extending the body.

Precision Landings In and Out of the Mat

  1. Precision In-Jump: Stand outside the mat and jump into the "START" position, landing stably.
  2. Precision Out-Jump: Jump from the "START" position out of the mat to a chosen direction.
  3. Combined In- and Out-Jump: Jump from the "START" position to 90°, back to "START," and out of the mat.
  4. Side Precision Jump: Jump from outside the mat to 45° on either side.
  5. Explosive In- and Out-Jump: Explosively jump from outside the mat into the "START" position and back out.

Why Train Jumping in Different Directions?

Scientific research highlights the benefits of multidirectional jump training, including improvements in:

  1. Agility and Coordination: Jumping in various directions mimics real-world and sport-specific movements, enhancing coordination and agility.
  2. Force Absorption: Multidirectional landings train the body to absorb force safely, reducing injury risk (McLean et al., 2004).
  3. Muscle Recruitment: Training in different planes activates diverse muscle groups, leading to balanced muscular development (Chappell et al., 2002).
  4. Dynamic Stability: Lateral and rotational movements improve joint stability, especially in the knees and ankles (Hewett et al., 2005).
  5. Explosive Power: Plyometric exercises, including multidirectional jumps, increase explosive power essential for athletic performance (Markovic, 2007).

10 Weighted Jump Exercises

With Dumbbells

  1. Weighted Squat Jump: Hold dumbbells in each hand, perform a squat, and jump vertically.
  2. Forward Weighted Jump: Hold a dumbbell at chest level and jump from "START" to 90°.
  3. Lateral Weighted Jump: With dumbbells by your sides, jump to 45° and return to "START."
  4. Rotational Weighted Jump: Hold a dumbbell at chest height, jump from "START" to 180°, and rotate mid-air.
  5. Backward Weighted Jump: Hold dumbbells by your sides and jump from "START" to 135° backward.

With a Barbell

  1. Barbell Squat Jump: Place the barbell on your back, perform a squat, and jump vertically.
  2. Forward Barbell Jump: Hold the barbell in front rack position and jump from "START" to 90°.
  3. Lateral Barbell Jump: With the barbell on your back, jump from "START" to 45° and return.

With a Weighted Vest

  1. Diagonal Weighted Vest Jump: Wear the vest, jump from "START" to 135° forward diagonally, and land softly.
  2. Precision Jump with Weighted Vest: Perform in- and out-jumps with a focus on controlled landings while wearing the vest.

 

References

  1. Hewett, T. E., et al. (2005). "Mechanisms, prediction, and prevention of ACL injuries in female athletes." The Journal of Athletic Training.
  2. Chappell, J. D., et al. (2002). "Kinematics and electromyography of landing preparation in vertical stop-jump: Risks for noncontact anterior cruciate ligament injury." American Journal of Sports Medicine.
  3. McLean, S. G., et al. (2004). "Knee joint kinematics during the sidestep cutting maneuver: Potential for injury in women." Medicine and Science in Sports and Exercise.
  4. Markovic, G. (2007). "Does plyometric training improve vertical jump height? A meta-analytical review." British Journal of Sports Medicine.
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