Weeks 1-4 (4 Weeks)
The primary focus of this phase in to work on landing technique without or minimized gravity based loading. Using a low box to jump onto helps to reduce forces produced on landing.
Using a Aerobic Step or other such box maybe better when working with the novice or those that may not have done reactive training before as this will allow you to listen for the landing. The key is a soft landing with minimum landing sound.
Working towards improving landing stability and holding landing position (stick) to empathize the landing position and focus on the landing mechanics. As they jump onto the box, have them stick in there position of landing and only restart once given the instruction to do so. This has several functions, first allowing the coach or observer to check landing position and mechanics and correct any errors. Second, it slows down the pace allowing them to focus of technique with minimum level of fatigue.
The duration of this phase may vary depending on the individual needs, adaption and recovery.
Exercise & Progressions:
- Linear Jump to Box & Stick
- Linear Hops to Box & Stick
- Linear Bound to Box & Stick
Linear Jump to Box & Stick
Linear Hops to Box & Stick
Linear Bound to Box & Stick
Starting hight will depend on the level of the client. Start lower than you think as you can always add height. Generally it is recommended to start with low Aerobic Step using the platform only and then adding raises for progression.
Landing position should mirror the jump position. The bottom of the take off position should look identical to the landing positing in both depth and alignment. You can see videos of people jumping on to very high boxes but their landing looks like a deep squat position.