Staircase jump-sequence (bilateral & unilateral)
Lower-body elasticity
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1m 33s
THE WHAT & HOW:
A staircase-jump sequence which attends to all permutations of bilateral and unilateral jumping and landing. As both a coordinative and capacity-development context, work toward the maximum number of steps for each variation while maintaining optimal unilateral and bilateral jump mechanics.
The structure is based on a fixed set of jump permutations, performed as prescribed sequences rather than self-selected changes. The main task is to express clean coordination across these patterns while gradually developing the ability to produce and absorb force at higher outputs. This builds both general jumping capacity and refined control between different take-off and landing combinations.
A key emphasis is the internal organisation of each movement before execution. Even though the sequence is known, the body must already “shape” itself for the upcoming demand. For example, in a one-leg to two-leg jump, the athlete begins organising balance, timing, and force intention for a two-leg landing while still in the take-off phase. Likewise, in a two-leg to one-leg jump, the system prepares for single-leg stability and control before leaving the ground. This pre-structuring of movement improves timing, coordination, and landing readiness.
Particularly in single-leg actions, the free leg is actively coordinated with the arms during take-off to assist force production, while in landing it acts more like a stabilising counterbalance to help manage deceleration and maintain control. This coordination between limbs is central to maintaining efficiency under increasing intensity.
Across all variations, the focus is to stay smooth and committed, gradually working toward maximal step outputs without losing technical control. Each jump should be fully expressed, with clear intent into take-off and a stable, organised landing. The aim is to maintain coordination quality as output rises, ensuring that force production and landing control remain linked rather than separated.
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