The jump, hop and bound progression
The jump, hop and bound progression at @bodybyboyle is probably the most valuable process we have in terms of lower body injury reduction.
In the last year the addition of diagonal hops has bolstered what was already a hugely valuable progression in our system. Previously we had broke down our progression the following way:
Each of these variations would be progressed similarly, trending from static to dynamic: (P1) Stick Landing, (P2) Mini Bounce, (P3) Continuous.
We identified that we had a blind spot in our programming by not including some sort of diagonal hopping work so we substituted the medial/lateral variation with the diagonal variation shown above. Moving to the diagonal variation allows us to develop dynamic eccentric control in multiple planes rather than just in the frontal plane and likely transfers more specifically to sport.
There is no perfect program but we should always keep searching. It’s important to continually re-evaluate your systems, as effective as they might currently be to identify areas for improvement.