Jumps
Be familiar with a toe touch, right hurdler, and left hurdler. We may prep in a variety of ways, so focus on the form of the actual jump.
Videos:
Toe Touch
Hurdler
Drills to achieve stronger jumps:
-Leg Lifts: sit in straddle with both hands flat on the floor in front of you, sit up straight, lift one leg at a time about 6 inches off the floor. Repeat and switch legs, then try both legs at the same time. This drill strengthens hip flexors and improves flexibility.
-T-Kick Snap Downs: Standing in a t motion, hold one leg in a toe touch position as high as possible for 3 seconds. Then snap the leg down as fast as possible to return the foot on the floor. That foot should gain speed on the way down. This exercise strengthens the opposite hip flexor that is responsible for the landing portion of all jumps.
-T-Kicks: Standing in a t motion, students start with one toe pointed in front and slightly off the floor, kick as fast as possible behind the arm in the t and return to starting position. Repeat for several reps and switch legs. Do not let the foot swing behind the standing leg. This drill develops more leg speed if performed correctly.
Videos:
Toe Touch
Hurdler
Drills to achieve stronger jumps:
-Leg Lifts: sit in straddle with both hands flat on the floor in front of you, sit up straight, lift one leg at a time about 6 inches off the floor. Repeat and switch legs, then try both legs at the same time. This drill strengthens hip flexors and improves flexibility.
-T-Kick Snap Downs: Standing in a t motion, hold one leg in a toe touch position as high as possible for 3 seconds. Then snap the leg down as fast as possible to return the foot on the floor. That foot should gain speed on the way down. This exercise strengthens the opposite hip flexor that is responsible for the landing portion of all jumps.
-T-Kicks: Standing in a t motion, students start with one toe pointed in front and slightly off the floor, kick as fast as possible behind the arm in the t and return to starting position. Repeat for several reps and switch legs. Do not let the foot swing behind the standing leg. This drill develops more leg speed if performed correctly.