Having good jumping technique is important for many athletes. By taking care of the preliminaries of the jump and training the momentum phase, it is possible to develop a lot of energy and reach truly unthinkable heights. Timing is equally important, as are coordination and body alignment. Train by taking care of these aspects and, in no time at all, you will be able to jump higher and higher.
Steps
Part 1 of 3: Pushing Yourself with Both Legs
Step 1. Place your feet
Keep your feet planted on the ground, shoulder-width apart. The rest of the body should be relaxed.
Make sure your knees are not turned inward, in the valga position. They should be positioned over the second toe
Step 2. Pay attention to the arms
As you get into a semi-squatting position, drop your arms to your sides. Your arms will give you a lot of momentum and it is best not to hold them in front of or behind your body before the jump.
Step 3. Visualize your jumps
It is not necessary to think long about the jump you are about to take, but doing it briefly helps visualize the steps you will take, the deadlift and how you will hover in the air towards the target (or over the obstacle). Visualization helps you focus on the various steps you are about to take, contributing to the success of the jump.
Step 4. Give yourself momentum and jump
As soon as you are in a crouched position, give yourself momentum upward and jump. Push yourself with your toes, straighten your hips, knees and ankles as much as possible (and as fast as possible).
Step 5. Give yourself momentum with your arms by pushing them up
Still keeping them at your hips, move your arms backwards, gradually. When you start jumping, push your arms forward and up, this will give you the momentum you need by pushing yourself up.
Exhale as you move, as if you were lifting weights
Step 6. Take care of the landing phase
Land on your toes, rather than your toes. Upon landing, the knees should be bent and slightly aligned forward. To cushion the fall (and reduce the risk of injury), the legs should support the weight of the body equally during landing.
Part 2 of 3: Get the Moment With One Leg
Step 1. Place your feet
Keep your feet shoulder-width apart. Bend one leg and keep the rest of your body relaxed.
Step 2. Lean forward slightly
Slowly get into a semi-crouched position, supporting yourself on one leg and, as you lower yourself, gradually bend your torso forward. Flex your hips 30 degrees, bend your knees 60 degrees and ankles 25 degrees; this will guarantee you maximum explosiveness without running the risk of damaging your knees.
Step 3. Pay attention to the arms
As you get into a semi-squatting position, drop your arms to your sides. Your arms will give you a lot of momentum and it is best not to hold them in front of or behind your body before the jump.
Step 4. Visualize your jumps
It is not necessary to think long about the jump you are about to take, but doing it briefly helps visualize the steps you will take, the deadlift and how you will hover in the air towards the target (or over the obstacle). Visualization helps you focus on the various steps you are about to take, contributing to the success of the jump.
Step 5. Get the momentum and jump
As soon as you have leaned forward, give yourself momentum upward and jump. Push yourself with your toes, straighten your hips, knees and ankles as much as possible (and as fast as possible).
Step 6. Give yourself momentum with your arms by pushing them up
Still holding them by your hips, quickly move your arms backwards. When you start jumping, push your arms forward and up. This will push you up and give you the momentum you need.
Step 7. Take care of the landing phase
Land on your toes, rather than your toes. Upon landing, the knees should be bent and slightly aligned forward. To cushion the fall (and reduce the risk of injury), the legs should support the weight of the body equally during the landing.
Part 3 of 3: Strengthen the Legs
Step 1. Do squats
Stand with your back against a wall. Keep your knees shoulder-width apart and your legs facing you at a distance of 45cm from the trunk. Sit slowly, until you are at knee level.
This exercise strengthens the hamstrings, glutes and quadriceps, which are the key elements for jumping higher. If you feel pain, stop
Step 2. Strengthen your calves by doing lifts
Practice by keeping your toes on a raised ground, then use your calf muscles to do small lifts. You can do this exercise with one leg, with both legs, or while sitting.
Having strong calves is very important when jumping. Practice with weights to increase muscle strength and endurance
Step 3. Improve your flexibility with stretching
Stretch your hamstrings and glutes by lying on your back and keeping one leg crossed over the other at knee height. Pull the lower leg towards you, gradually but firmly, to stretch the muscles of the crossed leg. Another exercise involves touching your toes while sitting or standing, with your legs spread or crossed.
If you are not flexible, you will create an imbalance of strength and your jump will be less effective
Step 4. Continue practicing jumping and squatting
Jumps (up or forward, on one or both legs) are plyometric exercises, movements that quickly increase the heart rate. Working on resistance can make muscle fibers more elastic, making jumps more explosive.
To train hard, try to hold a third of the weight you normally lift and jump with explosiveness; repeat the exercise as many times as you can
Advice
- Some popular plyometric exercises include: ankle bounces, step jumps, rope jumping, wide jumps, and squat jumps.
- Another exercise is to hold a dumbbell in each hand and push up on the ankles and fingertips. Do this exercise 4-5 times a week, starting with 10 repetitions and gradually working your way up to 50.
- Don't underestimate the abdominal area. Some athletes tend to train these muscles poorly. Consider that, to drastically strengthen your abdomen, you only need a few sets of pushups a day.
- Always wear comfortable sports shoes.
- Wear shoes that are slightly smaller than you usually wear (half a size smaller), this way, your feet won't move inside the shoes. Winning requires sacrifices, after all!
Warnings
- If you have knee problems, consult your doctor before you start practicing jumping disciplines.
- Before signing up for a course, find out about its validity.
- Don't exercise excessively. Exercising too much can lead to injuries, muscle loss, sleep problems, and indolence.
