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