Glossary of Jump Training Exercises

1. 90º Jumps: Two footed jump. Rotate 90º in midair. Hold landing 2 seconds, than repeat in reverse direction.
2. Cone Jumps: Double leg jump with feet together. Jump side-to-side over cones quickly. Repeat forward & backward.
3. Jump into bounding: Two-footed broad jump. Land on single leg, then progress into bounding for distance.
4. Jump, jump, jump, vertical: Three broad jumps with vertical jump immediately after landing the third broad jump.
5. Mattress jumps: Two-footed jump on mattress, tramp or other easily compresses device. Perform side-to-side/back-to-front.
6. Single-legged landing: One-legged hop off 6-8 inch step. Hold landing (knees bent) for 5 seconds.
7. Squat jumps: Standing jump raising both arms overhead, land in squatting position touching both hands to the floor.
8. Step, jump up, down and vertical: Two-footed jump onto 6-to 8-inch step. Jump off step with two feet, then vertical jump.
9. Tuck Jumps: From standing position jump and bring both knees up to chest as high as possible. Repeat quickly.
10. Wall jumps (ankle bounces): With knees slightly bent and arms raised overhead, bounce up and down off toes.

Adapted from:
Hewett, T.E., J.V., Ricobene. The Effect of Neuromuscular Training on the Incidence of Knee Injury in Female Athletes: A Prospective Study. American Journal of Sports Medicine. Issue 27: pg 699-706, 1999.