September 15, 2015 By Nick Folker

Building Blocks: The Bi-Lateral Lower Extremity Jump Progression Day 2

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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

Tips:

Start in a 1/2 squat postion with feet together and hands resting lightly on your knees. Jump up and sread your arms and legs as wide as you can in a "star" shape. Focus on getting full hip extension and you jump as high as you can while "opening" up as much as possible in the air. Come back to the start position, landing as soflty as possible, using the knee bend to absorb the landing. To start, pause after each rep to gain control before progressing to continuous reps. As you improve your jumping and landing efficiency, move toward continuous jumps without a pause.

Split_Squat_BW.ai2

 

More Building Blocks:

Check out more from our building Blocks Series.

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Day 1: Box Jumps

Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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