Table 1.

Overview of the Jump-Landing–Technique Intervention Program^a

Week	Month
	1: Technique			2: Fundamentals			3: Performance
	Exercise	Repetitions or Hold Time	Left and Right Limbs?	Exercise	Repetitions or Hold Time	Left and Right Limbs?	Exercise	Repetitions or Hold Time	Left and Right Limbs?
1	Cocontraction	10	Yes	Core stability	15		X-hop	6	Yes (cycles)
	Wall squat	10		Pelvic bridge	10		Hop-hop-hold	8	Yes
	Lateral jump and hold	8	Yes	Repeated tuck-jumps	10 s		Mattress jump	30 s
	Front lunge	10		Squat jump	10		Single-legged 90°b	8	Yes
	Step-hold	8	Yes	Jump, single-legged hold	8	Yes	Maximum-squat jump-hold	10	Yes
2	Cocontraction	10	Yes	Pelvic bridge, single-legged	10		Crossover-hop-hop-hold	8	Yes
	Squat	10		Prone bridge (elbow-knee) hip extension, shoulder flexion	10	Yes	Single-legged 4-way hop-holdb	3	Yes (cycles)
	Step-hold	8	Yes	Side-to-side tuck jump	10 s		Single-legged 90° ballb	8	Yes
	Walking lunge	10		Single-legged lateral hop, hold	8	Yes	Step, jump up, down, vertical jump	5	Yes
	Lateral jump and hold	8	Yes	Hop, hold	8	Yes	Maximum-squat jump-hold	10
3	Squat	10		Single-legged pelvic bridgeb	10	Yes	Single-legged 4-way hop-hold ballb	4	Yes (cycles)
	Lateral jump and hold	8	Yes	Prone bridge hip extension	10	Yes	Single-legged 180°	10	Yes
	Single tuck-jump, soft landing	10	Yes	Side-to-side tuck jump	10	Yes	Jump, jump, jump, vertical jump	10
	Lunge jump	10 s		Lateral hop	10 s		Mattress jump	40 s
	Lateral jump	10		Two-legged 90°	8	Yes	Running, jump down on 1 leg, jump	8	Yes
4	Squat jump	10		Single-legged pelvic bridge ball	10	Yes	Single-legged 180°	10	Yes
	Lateral jump	10 s		Prone bridge hip extension, opposed shoulder flexionb	10	Yes	Jump, jump, jump, vertical jump	15
	Double tuck jump	8		Lateral hop with ball	10 s		Running, jump down on 1 leg, jump	10	Yes
	Broad jump	10	Yes	Single-legged lateral hop-hold	5	Yes	Lay-upc	10
	Scissor jump	8		Single-legged 90°	8	Yes	Height jumpc	10

^aPerformed 2×/wk for 10 min, with 1-min rest between repetitions.

^bExercise on a mattress.

^cSport-specific jumps for basketball; can be adjusted to the athlete's sport.