The Front Bridge or Plank is a staple exercise in every athlete's programming. Some form of the Front Bridge should appear consistently throughout an athlete's seasonal/hyearly periodization. Developing athletes should emphasize smaller increments of time per set with the Front Bridge versus trying to see how long they can hold the exercise as their form deteriorates. Work on small increments of time per set focusing on perfect technique and gradually increase the time per set as you improve over time.

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Tuck, Roll, Jump adds coordination and kinesthesia to the jump progression. Make sure to only perform this once you have mastered your landing technique.

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The Seated Box Jump is a great exercise to teach hip speed and coordination.  Like the regular Box Jump, try to use a soft box, such as a gymnastics box, instead of a metal box. Initially, set the box up at knee height. You will also need a box or bench to sit on. Make sure seat allows for a  hip-knee angle just above 90 degrees to start with. As you improve over time, you can lower the height of the box or bench. 

Exercise 3: Seated Box Jump

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Once the athlete has learnt the correct mechanics of the box jump and how to land on a soft, low box, we like to introduce Star Jumps. The Star Jump is a low-level plyometric that can be used by all levels of athletes. Athlete's must focus on full hip extension. Extension allows athletes get as high as possible in the air, which facilitates a soft, controlled landing. Unline the box jump, where athletes were focusing on single reps the start up forces athletes to progress to continuous repetitions. Instead, the Star Jump emphasises height per jump and power endurance as a result of the sets being continuous reps. 

Exercise 2: Star Jump

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This week we are transitioning from our uni-lateral approach to the squat to introducing a bi-lateral approach to a jump progression. It is important to note that any well-rounded program should combine both bilateral exercises (split the resistance between two limbs) and unilateral exercises (stressing one limb) for maximum gains. I find this particular progression extremely useful, as learning proper jump mechanics and proficiency ensures maximum power-production and decreases the risk of injury and stress on your joints, especially as you move from body weight jumps to weighted jumps.

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The Single Leg Wall Sit is a natural progression from the regular Wall Sit and the fourth exercise of our Single Leg BW Squat Progression.

Exercise 4: Single Leg Wall Sit

 

Bridge Tip: Add this in to your single-leg progression once you have mastered the 1-Leg Box Squat.
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Introducing the The 1-Leg Box Squat. The 1-Leg Box Squat is a great assessment to check for hip and knee stability.

Exercise 3: 1-Leg Box Squat

Bridge Tip: For athletes that struggle with this, start with the box at mid-thigh height. As the athlete improves over time, lower the box height to increase difficulty.
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