1. 1. l BoxJumps-Double-LegJump toSingle-LegLanding l BoxJumps-Single-LegJump toDouble-LegLanding l BoxJumps-Single-LegJump toSingle-LegLanding ll DepthJump-LowBox toSingle-LegLanding l PowerSkips l StaticSplitJumps l SplitCycleJumps l l HurdleJumps ll Banded/UphillBounding l Bounding l SuccessiveBoundson/offBoxes l BoundingCombos(eg.RRLLRR) l SquatJumptoBox l SeatedPositiontoBox l Counter-MovementJumptoBox l DepthJump-LowBox l SquatJump l ll l Stadium StairJumps l Counter-MovementJump l HurdleHops l Banded/UphillBroadJumps l BroadJumps l TuckJumps ll LowtoHighBoxJump l DepthJump-HighBox l HighHurdleJumps l ReboundBoxJumps l HightoLowBoxJumps l DepthtoHurdleJumps BasicProgressionfor Jumps&Plyos byJohnAbreu @realcoachjohn&CedricUnholz @CedricUnholz Double-LegLinearProgression Single-LegLinearProgression Double-LegCOD Single-LegCOD Double-LegHops Single-LegHops UnloadsUnloadsVerticalEccentricForces UnloadsHorizontalEccentricForces CanReinforceLandingMechanics GCTCanBeManipulated AllowsforProgrammingConsecutiveJumps l Defineyourintensity: l MeasurejumpheightbyCenterofGravity(COG)displacement throughobservation-Useyourcoachingeye l Determinewhichqualityyouwouldliketostress -Acknowledgethatanincreaseindemand (height/distance/volume)canaffectGCT, andthereforequalitybeingstresed l ProgressCODjumpsbyincreasingthe demandofthevector (direction&magnitude) l DecreasedGroundContactTime(GCT) l Height/DistanceofJump l Heightofdropfrom box elasticity power strength uGroundContactTime(GCT)Length Beginner GC Intermediate Advanced