Jumps come in all different forms, and so does jump training. By tweaking how we perform jumping movements in training, we can focus on different physical qualities and skills.

For example a standard countermovement jumps or squat jumps are more knee dominant, primarily utilizing power from the quadriceps to extend the knee. Allow athletes to use their arms and they can create more momentum from the shoulders as well. Reactive drop jumps, on the other hand, are more ankle dominant. Top performers have great ankle stiffness that allows them to have shorter ground contact time despite the higher eccentric forces. But what about the hips? The hips play a central role in nearly all athletic movements, but jumps training often neglects the action of the hips and core.