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Training Progression From Easiest to Most Difficult |
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Two Leg Explosive Jump Progression Hitting/First 1/2 step in acceleration |
Level 1 - Jump up, step down, walk around |
Level 2 - Set, Jump up, land in set position, jump. (continuous) |
Level 3 - Set, Jump over height marker, land, set, jump. (continuous). |
Level 4 - Same as level 3 except perform laterally. | Level 5 - Isometric (wall sit) hold for 20 sec, immediately jump 1 to 10 times continuous. Repeat extending hold to 45 sec to 1 minute and repeat max of 20 jumping reps. |
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| Two Leg Eccentric Loading Progression
Great for entry skills - tight turns, stops, gliding, etc |
Level 1 - Step off of box, land in stance, hold (1/3 sec), stand up, step up on box and repeat. | Level 2 - Jump off box, land in stance, hold (1-3 sec), stand up, step up on box. Repeat. | Level 3 - Jump forwards off of box, land in stance (hold for 1-3 then jump) and/or immediately jump up on other box. Repeat as single or, turning around, continuous. | Level 4 - Jump forwards off of box, land in stance, over marker, stance, over marker, back up on box. Turn and repeat. | Level 5 - Jump lateral off of box, land in stance, over marker, stance, over marker, back up on box. Repeat opposite direction. |
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| Single Leg Explosive Progression
Great for one leg exit skills - acceleration, crossovers, etc. |
Level 1 - Step up on box, change feet on top, step down then immediately back up on box, Repeat continuous for 20-50+ each leg. | Level 2 - Explode upwards as high as
possible, land on box, step down and repeat.
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Level 3 - Explode upwards as high as possible and land with alternate leg on box, explode, land, repeat 10 - 50+ reps each leg. | Level 4 - Explode upwards as high as possible bringing alternate knee up as high as possible and land with alternate leg on box, explode, knee high, land, repeat 10 - 50+ reps each leg. | Level 5 - Bleacher run. Perform as either option level 3 or 4 but continuous. Fight of stairs or bleachers may be 20 -100 steps high. Weight vest can be used. Stair run shown to right. |
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| First Crossover Progression
Specific to crossovers - acceleration, transition, lateral movements, etc. |
Level 1 - Stand to side of box, step up, knee high, step down opposite side and repeat back and forth. Shown on right is front view of ideal box to be used. This prevents tipping as lateral pressure applied. | Level 2 - Side ways stair run. Same as
level 1 except repeat left side then alternate with right. Single or
double stairs can be used.
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Level 3 - Side ways vertical jump, land and
repeat as shown alternating left and right sides.
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Level 4 - Lateral jump over marker, land in low stance as shown and repeat side to side. Land with foot pointing to side. This eliminates strain on ankle. | Level 5 - Perform as level 4. However, this requires a lateral jump board or rack. The advantage of this is that the angled ends protect against ankle strain. |
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| First Lateral Progression
Good for striding fundamentals as well as lateral movements such as when dekeing, etc |
Level 1 - Forward lateral run side to side springing off of outside foot. When landing turn foot into square or perpendicular position to avoid injury. | Level 2 - Side lateral jump over cones. Perform with deep outside knee and hip flexion landing with foot perpendicular (injury), rotate foot prior to jump. Perform left and right for sets of 5 to 10. | Level 3 - Side lateral jump side to side landing on angled blocks set to desired distance. . Perform with deep outside knee and hip flexion landing with foot parallel (angled board takes care of ankle placement). Perform left and right for sets of 5 to 10. | Level 4 - Lateral jumps up stairs as in level 1 exercise. Stairs must be wide enough and have adequate height for singles or doubles. Rotate foot position on landing to prevent twisting. Rotate to proper position prior to lateral jump. Deep knee and hip flexion. Sets of 10 - 20 jumps left and right. | |
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| Recovery Stride Progression "Knees
Up"
Ideal for perfecting knee action when accelerating. Quick feet for short game explosive movements.
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Level 1 - Walking, knees up high briskly alternating left and right. | Level 2 - Perform through rope grip or alternate training tool. Toes pointed in and out, quick feet. | Level 3 - Perform as skip-jumps. At top of jump bring knee high to chest and back down while extending leg and foot completely on thrust. | Level 4 - Perform stationary knee highs (running on the spot) then quickly drop body weight forward/ step back under the body as shown and sprint 5 steps forward. Repeat for 20 singles. | Level 5 - Perform forward jumps bringing both legs to chest and extending legs on thrust and landing in a flexed position. Shown is lateral jumps alternating left and right. |
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| Forward Foot Speed Drill Progression
Excellent for body alignment fundamentals when changing direction quickly. Quick feet also. |
Level 1 - Quick feet lateral left and right. Crossing foot can go in front or behind as alternate variation. As shown, bring inside foot in tight against outside then explode off of inside leg laterally. The stepping in is the most important element in lateral mobility and power. | Level 2 - Perform as level 1 except while moving forwards. | Level 3 - Combine both forwards/backwards and lateral movements around markers as shown below. Use time perimeters (i.e. 20/30/45/ secs then rest) | ||
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| Backward Foot Speed Drill Progression
Great for backward skating body alignment, upper body rotation, hip action. |
Level 1 - Backwards running (sprints, etc) | Level 2 - Same as forward level 2 except backwards of course. | Level 3 - Backwards sprint and pivot using crossover movement. Stop and repeat to opposite side. | Level 4 - Perform as level 3 except continuous pivoting from backwards to forwards then pivoting to alternate side alternating from side to side. | |
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