Phase 4

7. One legged hopping on trampoline

7b. One legged squats on trampoline

8. Dynamic jumps onto trampoline

Alternate legs for this exercise and land flat footed.

14. Squat push with medicine ball

Begin movement by squatting down to a point where your thighs are parallel to the floor. Abdominals are braced. Accelerate weight upwards and end position is where arms are extended over head and body is in optimal postural alignment.

15a. Box jumps - two legged jump two legged land

Brace abdominals, flex hips and knees slightly before starting the jump. The landing should be flat footed and once you have landed you should stand upright in good postural alignment looking straight ahead.

15b. Box jumps – two legged jump one legged land

15c. Box jumps – one legged jump two legged land

15d. Box jumps – one legged jump one legged land

16a. Multi Planar hops – Sagittal

Prerequisites – you must be able to perform a two legged static box jump and a single leg balance with good posture, exhibit good core strength and have progressed through the previous phases with out any problem

Contract abdominals and stand on one leg in preparation for the movement. Flex hip and knee slightly, then do an explosive jump forward to land on the opposite leg. Stabilise landing for 3-4 seconds before performing another explosive jump. Perform movement 6-8 times before swapping legs. Use this format for side hops (frontal plane) and turning hops (transverse plane) ideally performing a 90 degree turn.

16b. Multi Planar hops – Frontal

16c. Multi Planar hops – Transverse