Vertical Power Jump

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: Medium High

Instructions

Preparation

Stand under vertical jump flag.

Execution

Quickly swing both arms up, then immediately down. Bend over and squat while pulling both arms back behind body to each side. Immediately swing arms forward and upward while raising torso upright and heels slightly off of floor. Raise arms upward while extending hips, knees, and feet. Touch highest flag with one hand. Land on both feet and squat down. Drop arms and Stand upright.

Comments

Use both upper and lower body movement. Dynamic spinal extension may occur in some individuals performing maximal attempts. Slight spine flexion may occur during bent over squat position dependent upon participants depth and flexibility. Also spinal hyper-extension may occur as feet leave ground with body extended.

Force (Articulation)

Dynamic

Static

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