HORIZONTAL PROPULSION
Broad Jumps
Initiate the movement by swinging the arms downwards in a forceful action but keeping the arms relaxed, bracing at the torso, keeping spinal integrity, hip external rotators engaged, avoiding knee valgus, flexing at the hips and knees, before driving through feet, leaning forward, triple extending at the ankle, knee and hip ensuring full extension, at the point of landing bring the knees forward, stabilise the hips at the point of stabilisation, driving back downwards towards the body. Reset, before repeating the same jump action in the same action.
Repeat Broad Jumps
Perform the same broad jump action as described before, at the point of landing perform a rapid arm action by driving the arms back and then forward ready to propel the body into the next jump. These can be performed with a focus on tendon compliance where the hips and knees are allowed to flex and store the kinetic energy or by reducing the amount of knee and hip flexion and aim to reduce the contact time as much as possible, therefore training for tendon stiffness.
Skip for Height
After taking a slight run up, propel the body upwards in a skipping action, aiming to triple flex the front leg and triple extend the back leg, focusing more on vertical propulsion rather than horizontal propulsion, repeating the action alternating from side to side, aiming to keep in a straight line, keeping to torso braced throughout.