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Jamaican Jump Series

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

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Jamaican Jump Series

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  1. Jamaican Jump Series Lucky Huber

  2. The Jamacian Jump series is a combination of low impact plyometrics, lunges, and hip flexor strength.

  3. Lunges develop Hip extentors (glutes & Hams) Knee extendors (quads) Plyometrics (multi-jumps) Low impact Explosive movements

  4. 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

  5. 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!

  6. High Knees Running

  7. Diagonal Lunge

  8. 360 from lunge

  9. 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

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