Part D

Landing, change of direction, and plyometric training to develop power and control

Ski Jumps
Sets: 1 Repetitions: 5 / side
Coaching Points:
  • Start with feet together and hands resting on opposite shoulders
  • Alternate jumping to the left and right, keeping both feet together and knees bent
Key Cues:
  • Hip, knee, ankle in line
  • Soft knees

Pogo Jumps
Sets: 1 Repetitions: 16
Coaching Points:
  • Maintaining a slight bend in the knees, bound up and down on the balls of the feet
  • Try to minimise the time that feet spend in contact with the ground
Key Cues:
  • Hip, knee, ankle in line
  • Soft knees