Most exercise programs are sagittal plane dominant. However, sporting movements requires that musculature is developed in all three planes. No exercise is performed exclusively in a single plane (forces are always generated to some degree through multiple planes). This is a key consideration in program design in rehabilitation is only to take the athletes to his capacities. Here is some suggestions for jumps after an injury.
Session 1: 2-3 rounds
- Long jump
- Countermovement jump
- Split jump
- Single leg countermovement jump
- Box jump
- Pogos jump
Session 2: 2-3 rounds
- Double jump 180 x 6
- Double jump 360 x 4
- Jumps off a box x 5
- Star jumps x 5
- Split Jumps x 10
Session 3: 2-3 rounds
- Lateral squat jump w/turn x 6
- Single leg bounce hop x 10
- Jump heels to butt x 5
- Lateral squat jumps x 6
Session 4: 2-3 rounds
- Double jump 180 x 6
- Double jump 360 x 4
- Speed skater x 10
- Long jumps x 5
- Half squat jumps x 5
Session 5: 2-3 rounds
- Backward or forward Box jump x 5 Link
- Single leg hop L L, R R, L L, R R x 16
- Tuck jumps x 5
- Straddle jumps x 5
