Weeks 1-8

Stage 1 - TECHNIQUE LEARNING     Day 1 Day 2 Day 3     Day 1 Day 2 Day 3
Time Week 1 # of # of # of Time Week 2 # of # of # of
    jumps jumps jumps     jumps jumps jumps
2 Leg Vertical Jumps 20 sec         25 sec        
2 Leg Broad Jumps 8 jumps         16 jump        
90 degree squat jumps 10 sec         15 sec        
Cone jumps - Side to side 20 sec         25 sec        
- Forward / Backward 20 sec         25 sec        
2 Leg 180 Degree Jumps 20 sec         25 sec        
Bounding in place 20 sec         25 sec        
Ice Skater with Hold 20 sec         25 sec        
 
Stage 2 - NEURO LEARNING     Day 1 Day 2 Day 3     Day 1 Day 2 Day 3
Time Week 3 # of # of # of Time Week 4 # of # of # of
    jumps jumps jumps     jumps jumps jumps
2 Leg Vertical Jumps 25 sec         30 sec        
2 Leg -- 3 Jumps - Vertical 5 reps         8 reps        
90 Degree Squat Jumps 15 sec         15 sec        
Bounding Run 1 run         2 runs        
Cone Jumps - Side to side 25 sec         30 sec        
-Forward / Backward 25 sec         30 sec        
Single Leg Hop (STAR) 2 leg land 8 reps         8 reps        
2 Leg 270 Degree Jumps 25 sec         30 sec        
25 sec         30 sec        
Stage 3 - POWER BUILDING     Day 1 Day 2 Day 3     Day 1 Day 2 Day 3
Time Week 5 # of # of # of Time Week 6 # of # of # of
    jumps jumps jumps     jumps jumps jumps
Single Leg Vertical Hops 15 sec         20 sec        
Box 2 Leg Jump up - Down & up 5 reps         10 reps        
Single Leg Cone Hops - Side to Side 15 sec         15 sec        
- Forward / Backward 15 sec         15 sec        
90 Degree Squat Jumps 20 sec         25 sec        
Single Leg Hops (Star) 1 Leg Landing 8 reps         8 reps        
Ice Skater - Forward Run 1 run         2 runs        
- Backward Run 1 run         2 runs        
Restart Jumps - Forward 1 run         2 runs        
- Backward 1 run         2 runs        
 
Stage 4 - Performance Building     Day 1 Day 2 Day 3     Day 1 Day 2 Day 3
Time Week 7 # of # of # of   Week 8 # of # of # of
    jumps jumps jumps     jumps jumps jumps
Single Leg Vertical Jumps 20 sec         20 sec        
Box 2 Leg Jump up - Down & up 10 reps         10 reps        
Single Leg Cone Hops - Side to Side 20 sec         20 sec        
- Forward / Backward 20 sec         20 sec        
Single Leg Hops (Star) 1 Leg Landing 8 reps         8 reps        
Single Leg Hops 90 Degrees 15 sec         15 sec        
Ice Skater - Forward Run 2 runs         2 runs        
- Backward Run 2 runs         2 runs        
Restart Hops - Forward (each leg) 1 run         2 runs        
Restart Hops - Backward (each leg) 1 run         2 runs        

Last Updated on 1/16/2005
By Aaron Wawrzyniak