Straight Jump
Stand tall in hollow body position with chest up, abs and butt on
Look straight forward
Initiate descent by pushing hips back and keeping your chest and eyes up
Synchronize arm back swing with hip dip
Make sure arms reack back to full extension as the hips hit peak tension in the dip
Explode out of the hole and take off in hollow body position
Stick the landing in partial squat and arms above eye level
Tuck Jump
Stand tall in hollow body position with chest up, abs and butt on
Look straight forward
Initiate descent by pushing hips back and keeping your chest and eyes up
Synchronize arm back swing with hip dip
Make sure arms reach back to full extension as the hips hit peak tension in the dip
Explode out of the hole and take off in hollow body position
At the apex of the jump compress into a tuck position with hands next to your feet
Explore out of the tuck as quickly as possible
Stick the landing in partial squat and arms above eye level
Broad Jump
Stand tall with chest up, abs and butt on
Look straight forward
Initiate descent by pushing hips back and keeping your chest and eyes up
Synchronize arm back swing with hip dip
Make sure arms reach back to full extension as the hips hit peak tension in the dip
Explode out of the hole and take off in hollow body position
Allow the arms to lead the direction of the body
Stick the landing in partial squat and arms above eye level
Note: Work on finding the sweet spot on your broad jump. Too little lean in the initial take off will not get you far and too much will lead you to a face plant!
Jumping and Landing Foot Progresions
Step Hurdle Progression
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