Table 1.

Overview of the jump-landing technique program

2 ×/week, 10 min. 1 min rest between repetitions	Technique/ Month 1			Fundamentals/ Month 2			Performance/ Month 3
Week 1	Co-contractions	10	L + R	Lying position	15		X-Hops	6	Cycles L + R
	Wall Squat	10		Pelvic bridge	10	sec	Hop-Hop-Hold	8	L + R
	Lateral Jump and Hold	8	L + R	Repeated Tuck Jumps	10	L + R	Mattress jumps	30	sec
	Front Lunges	10		Squat Jump	10		Single leg 90°*	8	L + R
	Step-Hold	8	L + R	Jump Single Leg Hold	8		Max Squat jumps-hold	10	L + R
Week 2	Co-contractions	10	L + R	Pelvic Bridge Single Leg	10		Crossover-Hop-Hop-Hold	8	L + R
	Squat	10		Prone Bridge Hip (EK) Shoulder Flexion	10	L + R	Single Leg 4 Way Hop-Hold*	3	Cycles L + R
	Step-Hold	8	L + R	Side to Side Tuck Jump	10	sec	Single leg 90° Ball*	8	L + R
	Walking Lunges	10		Lateral Hop & Hold	8	L + R	Step, jump up, down, vertical jump	5	L + R
	Lateral Jump and Hold	8	L + R	Hop & Hold	8		Max Squat jumps-hold	10
Week 3	Squat	10		Single Leg Pelvic Bridge*	10	L + R	Single Leg 4 Way Hop-Hold Ball*	4	Cycles L + R
	Lateral Jump and Hold	8	L + R	Prone Bridge Hip extension	10	L + R	Single Leg 180°	10	L + R
	Single Tuck Jump Soft Landing	10	L + R	Side to Side Tuck Jumps	10	L + R	Jump, Jump, Jump, vertical jump	10	sec
	Lunge Jumps	10		Lateral Hops	10	sec	Mattress jumps	40	L + R
	Lateral Jumps	10	sec	Double leg 90°	8	L + R	Running, Jump down 1 legged, Jump	8
Week 4	Squat Jumps	10		Single Leg Pelvic Bridge Ball	10	L + R	Single Leg 180°	10	L + R
	Lateral Jumps	10	sec	Prone Bridge Hip Opposed Shoulder Flexion	10	L + R	Jump, Jump, Jump, vertical jump	15	L + R
	Double Tuck Jump	8		Lateral Hops with ball	10	sec	Running, Jump down 1 legged, Jump	10
	Broad Jump	10	L + R	Single Leg Lateral Hop-Hold	5	L + R	Lay-up ^	10
	Scissor Jumps	8		Single leg 90°	8	L + R	Height jump ^	10

*Exercise on the mattress

^ Sport specific jumps for basketball, can be adjusted depending on the sport.