As in Month 3, but do fifty. As in month 3 but do sixty. You can modify the skipping by adding a weight to you body equal to one tenth of your body weight. This could be done two days a week, but reduce the number of repetitions. The programme is based on doing your maximum jump and landing softly.
Helps prevent injury, and two strengthens the muscles with the eccentric contraction.
This part of the jump training is very important and you must land very softly as you land on your toes then roll to your heels and complete a 90 degree squat. Alternate your four days with spike jumping and block jumping. You must land quietly with a soft landing and absorb the jump with your legs each time. It is very important to take your time between jumps in order to put full mental concentration into each jump. Do this programme two times per week for spike reach and two times per week for block jump.