This week’s exercise is a variation on last weeks exercise. Like the tuck jump, it requires control of the knee in the frontal plane and deep knee flexion control. The focus for this exercise is not on height, but rather on speed and technique.
Begin on one side of a 2×4 plank, or some other barrier that is no more than about 2 inches high. Begin with the same squatting movement as the tuck jump, swinging the arms back for a countermovement. Jump over the barrier and land, focusing on minimizing lateral knee movement and sinking down into the hips for a soft landing.
Once you are able to jump back and forth over the plank with good form and no pain, for 2 sets of 10 repetitions, try the next progression on one leg. Eventually you should can try this for time, hopping back and forth with good form for a duration of 10 seconds.