Jamaican Jump Series

Lucky Huber

The Jamacian Jump series is a combination of low impact plyometrics, lunges, and hip

flexor strength.

• Lunges develop– Hip extentors (glutes &

Hams)

– Knee extendors (quads)

• Plyometrics (multi-jumps)

– Low impact

– Explosive movements

• Hip flexor– Hip adductor (inner

thigh)

– Hip abductor (outer thigh)

• Posture--Must be emphasized in every drill/lift that you do.

• Powerline—full extension of the hips

How hard is this?

• You control the volume- length

• You control the intensity- complexity & number of hops

Make sure the knee never goes past the foot

Don’t advance beyond skill level!

High Knees Running

Diagonal Lunge

360 from lunge

Points of Emphasis

• Posture & Core Strength

• Keep Knee up- don’t let it drop

• Arms straight up- fully extend arms and hips

• Land on ball of foot

• Soft surface (grass, turf, matt, etc…)

• Don’t shuffle or kick out