STOTT PILATES JUMPBOARD INTERVAL TRAINING, LEVEL - Idea

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STOTT PILATES ® 

JUMPBOARD INTERVAL TRAINING, LEVEL 2 

NOTES 

WARM UP 

◗ Level 2 is a continuation of the level 1 workout. 

It is assumed that the participant is familiar with the details of 

jumping in level 1 and is ready for an increased challenge. 

There is more time spent jumping and less time in non-jumping 

intervals. The interval lengths increase from 2-4 minutes 

(gradually) to 4-6 minutes depending on the intensity of the 

interval and level of the class. 

BREATHING 

1-1/2 TO 2 SPRINGS 

kneeling on carriage feet against shoulder rests, sitting back 

on heels, spine flexed, hands on top of Jumpboard 

in: keep carriage still and move torso forward extending spine 

and hips, ex: return to flexed position. 3-5x 

◗ Most or all of the exercises in the interval should be done in 

Neutral Pelvis position, however, if Neutral cannot be 

maintained, Imprint is recommended for “slow motion” jumps. 

◗ Use the exhale in the movement to facilitate optimal execution. 

i.e. an exhale on take-off with light tension to maintain a 

stable pelvic position, or exhale on the landing with higher 

tension to control the carriage return. An exhale can also be 

used on the take off with higher tension to generate the 

necessary power to push off. 

◗ Most clients may jump at different speeds, so in groups, allow 

for clients to jump at a comfortable, yet safe, speed with 

emphasis on the amount of time rather than the pace of the 

jumps, and as always, landing correctly. 

SCAPULA ISOLATIONS 


kneeling on carriage, feet against shoulder rests, pelvis and spine 

neutral, knees directly under hips, arms long, hands on top of 

Jumpboard, one long line from head to tail, carriage starts 

away from stopper 

in: protract scapulae, ex: return to neutral, in: retract scapulae, 

ex: return to neutral. 3-5x 

SPINAL ARTICULATION 


kneeling on carriage, feet against shoulder rests, spine flexed, 

sitting back toward heels, arms long, hands on top of Jumpboard 

in: prepare, ex: articulate spine to neutral from tail, moving 

carriage out, in: articulate spine into flexion from tail, 

controlling return of carriage. 3-5x 

© COPYRIGHT MERRITHEW CORPORATION 2010. PRINTED IN CANADA. ALL RIGHTS RESERVED. 

◗ Taller clients and clients with tight calf muscles will most likely 

need to land closer to the top of the Jumpboard to allow the 

heels to release during the landing phase. It is not necessary for 

clients to force their heels down on the landing, but rather to 

let the ankle joint mobilize fully and safely. 

◗ Clients should push through their heels on the take-off and 

most clients will be able to have the heel contact the 

Jumpboard during the take-off phase of the jump. 

◗ Warm up each jump series (regular and slow motion) with 

eight or more jumps with legs abducted, hip-distance apart to 

prepare, then proceed with series. 

◗ Jump Series 4 (Ab series from Matwork) can be performed with 

hands behind head in upper torso flexion or with head on 

carriage, hands by sides. 

◗ The range of motion of the gesture leg in Jump Series 6 

(abduction, flexion, extension) is very small 

legend: in: = inhale; ex: = exhale 

email education@stottpilates.com phone 416-482-4050 toll-free NA 1-800-910-0001 UK 0800-328-5676 www.merrithew.com 

CONT’D 

3075-082_JUMPBOARDINTERVAL_L2

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STOTT PILATES ® JUMPBOARD INTERVAL TRAINING, LEVEL 2 CONT’D 

EXERCISES 

JUMP SERIES 1 

FOOTWORK 

3 TO 4 SPRINGS 

BASIC JUMP / SINGLE JUMP 


supine, pelvis and spine neutral, legs parallel, feet on Jumpboard 

hip-distance apart, arms long by sides 

1. whole foot on Jumpboard 

in: extend knees pressing carriage out, 

ex: flex knees controlling return of carriage 8-10x 

2. High half-toe, ankles plantar flexed 

in: keep heels lifted and extend knees pressing carriage out, 

ex: keep heels lifted and flex knees controlling return of 

carriage 8-10x 

3. Lower & lift, whole foot on Jumpboard 

in: lift heels then extend knees to press carriage out, ex: lower heels 

then flex knees to return 8-10. Reverse direction. in: extend knees to 

press carriage out, then lift heels, ex: keep heels lifted and flex 

knees to return, then lower heels. 8-10x 

Repeat series in lateral rotation 

SINGLE LEG 

2 TO 3 SPRINGS 

supine, pelvis and spine neutral, one leg tabletop, other foot on 

Jumpboard, in line with sit-bone, parallel or laterally rotated, 

arms long by sides 

supine, pelvis and spine neutral, hands resting by sides 

basic jump is two legs hip-distance apart, single jump is one leg 

1. 8 BASIC, 8 SINGLE, ALTERNATING (jogs), 2x 



4. 1 BASIC, 1 SINGLE RIGHT; 1 BASIC, 1 SINGLE LEFT, 8-16x 

Reverse order (2, 4, 8) as stamina increases, 

building to a 5-minute interval 

JUMP SERIES 2 

HUNDRED – SLOW MOTION 

1/2 TO 1 SPRING 

supine, upper torso flexed, neutral or imprinted position, slightly 

away from shoulder rests, feet on Jumpboard, arms reaching just 

above carriage, no straps 

in: for five counts pumping arms with breath, ex: for five counts, 

jump, legs extended and adducted, raised a few inches, pumping 

arms with breath. 10x 


1. WHOLE FOOT ON JUMPBOARD 

in: extend knee to press carriage out, 

ex: flex knee to return 5-8x 

2. HIGH HALF TOE 

in: keep heel lifted and extend knee to press carriage out, 

ex: keep heel lifted and flex knee to return. 5-8x 

3. LOWER & LIFT 

in: lift heel then extend knee to press carriage out, 

ex: lower heel then flex knee to return, 5-8x, Reverse direction. 

in: extend knee to press carriage out then lift heel, 

ex: keep heel lifted and flex knee to return, then lower heel. 5-8x 

Complete #1 and #2 on one leg, switch legs, 

then complete #3 per leg. 

JUMP SERIES 3 

MOGULS / CROSS COUNTRY 

supine, pelvis and spine neutral, arms long by sides 

1. ADDUCTED MOGULS, 8x 

2. CROSS COUNTRY, 8x 

feet top and bottom 

Repeat #1 and #2 4x each, then 2x each 

3. ABDUCTED MOGULS, 8x 

feet hip-distance apart, feet to corners 

4. ABDUCTED CROSS COUNTRY, 8x 

Repeat #3 and #4 – 4x each, then 2x each 

Alternate 1 set Adducted and 1 set Abducted. 8x 

Reverse order (2, 4, 8 as stamina increases, 

building to a 5-minute interval 



CONT’D 


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JUMP SERIES 4 

AB SERIES FROM MATWORK – SLOW MOTION 

supine, imprinted position, upper torso flexed, slightly away 

from headrest, legs tabletop 

1. SINGLE LEG STRETCH, hands outside of legs 

1/2-1 SPRING 

in: prepare, ex: jump, bringing one leg to tabletop, inside hand 

on knee, outside hand by ankle, in: land with both feet, reaching 

hands toward ankles, ex: jump, bringing other leg to tabletop, 

inside hand on knee, outside hand by ankle, in: land with both 

feet, reaching hands toward ankles. 8-10x 

2. OBLIQUES, hands behind head 

in: prepare, ex: jump, bringing one leg to tabletop 

and rotate torso toward that knee, in: land with both feet, 

ex: jump, bringing other leg to tabletop and rotate torso 

toward that knee, in: land with both feet. 8-10x 

3. DOUBLE LEG STRETCH, hands outside of legs 

in: prepare, ex: jump, extending legs and reaching arms past 

head, in: land with both feet, circling arms and reaching hands 

toward ankles. 8-10x 

4. SCISSORS, hands outside of legs 

in: prepare, ex: jump and split legs pulsing twice, reaching hands 

toward top ankle, in: land with both feet, reaching hands 

toward ankles, ex: jump and switch legs pulsing twice, reaching 

hands toward top ankle, in: land with both feet, reaching hands 

toward ankles. 8-10x 

4. COMBO 

in: extend hips then articulate spine to neutral from tail 

pressing carriage out, ex: articulate spine to flexion from 

head and flex hips to return carriage, 3x, in: extend hips then 

articulate spine to neutral from tail pressing carriage out, 

ex: flex shoulders to press carriage out further, in: extend 

shoulders to return, 3-5x, in: flex elbows lowering torso toward 

carriage, ex: extend elbows pressing up, 3-5x, ex: articulate spine 

to flexion from head and flex hips to return carriage 

ROTATION WITH FLEXION 

1 SPRING 

seated facing side, legs flexed in mermaid position, pelvis and 

spine neutral, torso rotated away from Jumpboard, one hand on 

side of Jumpboard assisting in rotation, other arm reaching back 

in: prepare, ex: rotate toward Jumpboard and place hands on 

each side of Jumpboard, then articulate spine into flexion from 

head, pressing out, in: return carriage, move back hand to side 

of Jumpboard, lengthen and rotate spine away from Jumpboard 

and reach other arm back. 3-5x 

JUMP SERIES 5 

SIMON SAYS 

1. LEGS ADDUCTED SIDE TO SIDE 

land left / land right. 8x 

2. LETTER “V” 

1-2 SPRINGS 


REVERSE UP STRETCH/LONG STRETCH/PUSH UP COMBO 

PLATFORM EXTENDER AGAINST JUMPBOARD, 1-2 SPRINGS 

hands on carriage in front of shoulder rests, feet on platform 

extender, high half toe, heels against Jumpboard, legs long, 

spine and hips flexed, carriage against stopper 

1. REVERSE UP STRETCH 

in: extend hips then articulate spine to neutral from tail 

pressing carriage out, ex: articulate spine to flexion from 

head and flex hips to return carriage. 3x 

2. LONG STRETCH 

in: extend hips then articulate spine to neutral from tail pressing 

carriage out, ex: flex shoulders to press carriage out further, 

in: extend shoulders to return. 3-5x 

3. PUSH UP 

in: extend hips then articulate spine to neutral from tail pressing 

carriage out, in: hold carriage still and flex elbows lowering 

torso, ex: hold carriage still and extend elbows pressing up, 3-5x, 

ex: articulate spine to flexion from head and flex hips 

to return carriage. 3x 

land center parallel, land corners laterally rotated. 8x 

Repeat #1 and #2 4x, then 2x, then 1x 

Reverse series – land left, right, corners, center 

Call random landings for remainder of five-minute interval 

JUMP SERIES 6 

SIDE-LYING 


1 SPRING 

side-lying, pelvis and spine neutral, top foot parallel on 

Jumpboard in line with hip, bottom knee flexed, bottom arm 

flexed, head resting on bottom arm or cushion, top hand on 

carriage for support 

1. PRESS CARRIAGE OUT, 8x 

2. JUMP, 8x 

3. JUMP & ABDUCT LEG, 8x 

4. JUMP & FLEX HIP, 8x 

5. JUMP & EXTEND HIP, 8x 

Repeat one of each movement, repeat series 4x. 

CONT’D 


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JUMP SERIES 7 

KICK BACKS 

1/2 TO 1 SPRING 

kneeling on carriage facing pulleys, thumbs hooked around 

handle of shoulder rests (MUST have thumbs hooked for safety, 

pelvis and spine neutral, one knee on carriage, other foot on 

Jumpboard at hip-height 

1. ONE LEG PRESS, 8x 

2. ONE LEG JUMP, 8x 

3. ONE LEG JUMP WITH HIP EXTENSION, 8x 

JUMP SERIES 8 

FOOTBALL DRILL 

supine, pelvis and spine neutral, balls of feet on Jumpboard, 

feet hip-distance apart, carriage pressed 1/2 way out 

SMALL QUICK “RUN” WITH FEET, 20-30 seconds 

TUCK JUMP CENTER 

jump, extend legs, keep carriage 1/2 way out on landing 

QUICK RUN,10 seconds 

tuck Jump Center, 4x 

QUICK RUN, 20-30 seconds 

1 SPRING 

TUCK JUMP RIGHT 

jump, extend legs, rotate legs right then back to center to land 

QUICK RUN, 10 seconds 

STANDING FRONT SPLITS 

platform extender against Jumpboard 

1-2 SPRINGS 

standing on reformer facing Jumpboard, front foot in center of 

platform extender, knee flexed, back foot against shoulder rest, 

knee extended, pelvis and spine as neutral as possible or slight 

lumbar extension, hands on top of Jumpboard or out to sides 

in: prepare, ex: extend front knee to press carriage out, 

in: return. 5-8x per side 

STANDING BACK SPLITS 

1-2 SPRINGS 

platform extender against Jumpboard, headrest all the way up 

standing on reformer facing pulleys, front foot on headrest, 

knee flexed, back leg extended and laterally rotated with foot 

against outside edge of platform extender, hands resting on 

shoulder rests, pelvis and spine as neutral as possible (arms may 

be out to sides with spine in slight extension) 

in: prepare, ex: extend front knee to press carriage out, 


THIGH STRETCH 

platform extender against Jumpboard 

1-2 SPRINGS 

kneeling on reformer facing Jumpboard, front foot in center of 

platform extender, knee flexed, back foot against shoulder rest, 

knee resting on carriage, pelvis and spine as neutral as possible, 

hands resting on top of Jumpboard or on platform extender 

in: prepare, ex: Extend front knee to press carriage out, 


tuck Jump Right, 4x 


QUICK RUN, 20-30 seconds 

tuck Jump Left 

jump, extend legs, rotate legs left then back to center to land 

QUICK RUN, 10 seconds 

TUCK JUMP LEFT, 4x 

Call random jumps with different time intervals of quick runs for 

remainder of five-minute interval.

STOTT PILATES JUMPBOARD INTERVAL TRAINING, LEVEL - Idea

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