Contrast Jump
How to Do It
Perform a heavier or resisted effort (e.g., a loaded jump or banded squat jump) for a few reps, then after a short rest immediately perform a few maximal unloaded jumps (e.g., bodyweight jump squats or broad jumps). Land softly and reset between. The contrast of heavy-then-light is the point; jump with maximal intent on the light set.
Why It Works
Uses post-activation potentiation — the heavy/resisted effort primes the nervous system and high-threshold motor units, so the following explosive jumps are performed with greater force and velocity; trains peak power expression by exploiting this potentiated state.
Hockey Transfer
Maximizes the explosive power output that transfers to skating push-off and acceleration; training in the potentiated state teaches the nervous system to express force quickly — the quality behind powerful first strides and explosive movements.
Coaching Cues
- "Heavy first, then explode light"
- "maximal intent on the jumps"
- "stay crisp, full recovery between"
Common Mistakes
Insufficient rest between the heavy and light efforts; not jumping maximally on the light set; loading too heavy to potentiate
Progression / Regression
optimize load/rest or use heavier potentiation
lighter contrast or just explosive jumps alone
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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