Eric's Guide to Jump Training

This page will eventually be a modified version of Rolly's Guide to Jump Training. His guide was created for competition volleyball players, my version will be modified to focus on martial artists to develop jumping and flying kicks for technique and power. Also, keep in mind that this is the first draft and does not have any proven results. I will thank in advance the students of mine that will follow this guide and help me test it out at their own risk.. -- Eric

Important:

Always take 60-90 seconds of rest between sets. If you feel dizzy or sick, you may want to stop training for that day; or at least take longer breaks. Never sacrifice safety for a workout.

Overview

Welcome to Eric's Guide to Martial Arts Jump Training. I developed this program based on Rolly's Guide to Jump Training. His guide was created for competition volleyball players and has helped me recover from badly damaged ankles on two different occasions.

Since changing my focus from volleyball to the study and teaching of Tae Kwon Do, I have seen many students who need help developing their skills with the many jumping and flying kicks included in traditional Tae Kwon Do. This guide is an attempt to satisfy that need, and is intended for dedicated artists who are already in reasonable physical condition. Special caution should be taken by students with weakened or injured knees and ankles.

Rolly's guide is excellent for volleyball players and focuses on developing the jumping skills required for competitive volleyball players, specifically standing vertical and three-step takeoffs. I have modified and replaced several of his exercises in order to focus on the balance, explosiveness and grace required for a martial artist. Feedback is always welcome by email..

The guide is structured as a ten week program, followed by a week of active rest and ten weeks of lower-level, ongoing training. I assume that a student will be attending classes 2-4 times a week during the duration of this program. Ideally, students attemping to compete on a state or national level attempt to begin this program after the last major tournament (Nationals) because most students will find their balance and footing will change as a result of this program.

Attempt to work out with these exercises three times a week on days without other martial arts training. Doing these exercises as cardio after upper body weight sessions is perfectly acceptable. Attempting to do these exercises before or after class would greatly enhance the risk of injury due to tiredness and decreased focus. All exercises should be done with bare feet on a safe surface. (Thin carpet, wood, or mats)

Week One & Two

Week Three & Four

Week Five & Six

Week Seven & Eight

Week Nine & Ten

Break

Maintanance