In order to improve your jumping ability on the ice you need to learn to jump and land properly. We use the following progressions to teach athletes how to jump and land efficiently.
When performing these exercises make sure that your knee(s) are tracking straight over your toes and not collapsing in. You also want to land in control and keep your knee(s) tracking forward over the toes.
The following video demonstrates how to perform the single leg box jump. This is the first exercise we use to teach jumping and landing mechanics. Be sure to jump as high as possible and land as tall as possible. You will want to hold the landing for 1-3 seconds and step down before performing the next jump.
Perform this series for the 2-3 weeks 2x a week for 3-4 sets of 3-5 reps in each position.
After mastering the low box jump we will introduce the single leg hurdle jump variation. This progression places greater emphasis on being able to control the landing. The goal is to land soft and show complete control to help build stability in the landing leg.
Perform this series for the 2-3 weeks 2x a week for 3-4 sets of 3-5 reps in each position.*
*we will move through this progression quickly if the athlete is proficient in the single box jump
Once you have gained control of jumping and landing on one leg we will start incorporating 2 leg jump progressions to help build full body power and coordination. We begin with the 2L Hurdle Jump which can be performed with high or low hurdles.
Perform this series for the 2-3 weeks 2x a week for 3-4 sets of 3-5 reps in each position*
*depending on the athlete this exercise can be used in the beginning of training.
The initial phases of jump training is to teach you how to control your landing and jump efficiently. As training progresses more advanced exercises are used to promote power development.
If you have any questions or need help designing your own off-ice training programming we are here to help.
