Bouncing & rebounding (stairs)
Jumping & rebounding
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2m 28s
THE WHAT:
A bouncing and rebounding staircase context designed to develop elastic responsiveness, reactive strength, and rapid force redirection under continuous movement. The staircase provides a clear, structured environment where each step creates measurable constraints for timing, precision, and coordination.
Multiple rebound variations (descending, forward, and backward) provide different training stimuli. Descending work emphasises continuous elastic contacts and impact control, forward rebounds develop horizontal force absorption and re-projection, and backward variations increase spatial uncertainty and reactive timing demands. Together, they challenge the practitioner to manage force across changing directions and landing conditions.
Resource contents:
0:05 - Descending stairs-bounces
0:31 - Forward stairs-rebound
1:02 - Backward stairs-rebound
1:47 - Up-down-up stairs-rebound
THE HOW:
The main objective is to stay spring-like under load - briefly absorbing force and immediately redirecting it without collapse or delay. This improves reactive strength, stiffness control, and efficient use of the stretch-shortening cycle across varied movement directions.
Execution is focused on short, quiet ground contacts, minimal stabilisation time, and continuous rhythm. The arms support timing and coordination, helping maintain flow between contacts and direction changes.
Overall, this builds adaptable rebound capacity, improving how quickly force can be absorbed, organised, and re-expressed in dynamic, multi-directional environments.
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