Level
Middlesbrough Football Club Jump Progression Checklist Bilateral Height
Drop Squat & 1 Stick Date
2
1x6:
30cm Box Jump Date
4
1x6:
10cm Box Jump Date
3
1x6:
CM Jump Date
1x6:
30cm Box 5 Drop & Stick Date
1x6:
12" Hurdle 6 Jump & Stick Date
1x6:
50cm Hurdle 7 Jump & Stick Date
1x6:
12" Plyo 8 Hops Date
9
Name
1x6:
Drop Jump 30cm Date
1x6:
Unilateral Height
Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Short ground contact Head as high as possible 90° rotation / multidirection Pain Free 2x6: 3x6: SL Step off 30cm box Double Leg Contact Jump for maximum height 2x6:
3x6:
Drop Squat & 1 SL Stick Date
1x6:
10cm SL Box 2 Jump Date
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6:
30cm SL Box 3 Jump Date
4
SL CM Jump Date
30cm SL Box 5 Drop & Stick Date 12" SL Hurdle 6 Jump & Stick Date 50cm SL Hurdle 7 Jump & Stick Date
8
12" SL Plyo Hops Date
1x6:
SL Drop Jump 9 30cm Date
Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
Level
Middlesbrough Football Club
1
Jump Progression Checklist Distance 10cm Broad Jump & Stick Date
1x6:
30cm Broad 2 Jump & Stick Date
3
1x6:
10cm SL Broad Jump, DBL Leg Land
Date
1x6:
Dbl Leg Jump, SL 4 Land Date
1x6:
SL Jump 5 & Land Date
6
1x6:
Repeated SL Bounds for distance
Date
8
1x6:
Repeated Double Leg Jumps for distance
Date
7
Name
1x6:
Repeated SL Hops for distance
Date
1x6:
Multidirectional
Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free Right / Left within 10% 2x6: 3x6: Arm Swing Back to fwd No valgus No torso lag on landing Pain free 2x6: 3x6: Arm Swing Back to fwd No valgus Right / Left within 10% Pain free Short ground contact 2x6: 3x6: Pain free / no valgus Right / Left within 10% Short ground contact Arm Swing Back to fwd 2x6: 3x6:
9
10cm Lateral 1 Jump & Dbl Stick Date
2
1x6:
2x6:
3x6:
10cm Backwards Jump & Stick
Date 1x6: 30cm Box Jump 3 with 90° rotation Date 1x6: Multidire ction 4 Jumps (DBL) Date
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
2x6: 3x6: Arm Swing Back to fwd No valgus No torso lag on landing Pain free
Date 1x6: Lateral Jump off 8 box & SL Stick Date 1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6: Arm Swing Back to fwd No valgus No torso lag on landing Pain free 2x6: 3x6:
Multidirec tion 5 Bounds (SL)
Date Multidire ction 6 Hops (SL) Date
7
9 Date
1x6:
Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
Repeated Jumps Bounds Hops
Lateral Box Bounds
Date
1x6: