Jump Training

If you’re are wondering why your jumps just never seem to get better and you feel like you are stuck, try these tips and trick.

 

STRETCH!

Most of us know how important stretching is in general, for a sport or even just for health! But it is especially important for things like jumps and for all our flyers out there!

Your coaches WILL know whether you have been stretching as much as you should or if you haven’t been, so I would go with the safe bet of stretching outside of practice. YOU CAN EVEN DO IT WHILE WATCHING TV OR DOING HOMEWORK!

Debbie Love says to hold your stretch for at least 35 to 40 seconds to actually gain flexibility.

  1. Straddle Stretch
    1. Make sure to stretch to both sides, grab around your foot and try to pull your elbows to the floor and your forehead to the floor in front of your leg. *Make sure knees are rolled back facing the ceiling and your toes are pointed at all times!
    2. After leaning to both legs put your arms in a tee and lean to the middle. The goal here is to get your chest all the way to the floor and your head propped up on your chin. *Make sure knees are rolled back facing the ceiling and your toes are pointed at all times!
  2. Pike Stretch
    1. Put your legs straight out in front of you with toes pointed. Reach down and grab your feet and try to pull your elbows to the ground and your head to your knees
  3. Left and Right Split
    1. Start in a lunging position with one knee on the ground. Then slide down by straitening both of your legs. Make sure toes are pointed and your back knee and shoe laces are flat on the ground. And your front leg is straight with toes pointed and knee straight up towards the ceiling.
  4. Middle splits
    1. An easy way to get correct form is to stand in a straddle right up against a wall and slowly slide down as far as you can and keep your legs locked. Make sure as your sliding down that your butt and heels are still up against the wall. This will insure that you are keeping your hips in like with your heels. The goal here is to eventually get your chest flat on the floor and your head propped up on your chin just like the straddle.

 

CONDITIONING

Although stretching is very important there is more the gaining beautiful jumps than just stretching.

Conditioning your body gets those muscles used for jumping strong enough to do their job.

  1. Leg lifts
    1. Sit in a straddle. Put your hands in the ground in front of you and lift both your legs up off the ground and make about 30 backwards circles. *Make sure knees are rolled back facing the ceiling and your toes are pointed at all times!
  2. Core
    1. Always! No matter what sport or even if you don’t do a sport, your core (Back and stomach muscles) are very important. If you have a strong core you are less likely to have injuries in your back arms and legs!
    2. Crunches, sit ups, leg lifts (Flat on back pulling legs up 90 degrees together and straight) planks, hollow holds (lay on back and legs together, lift legs and shoulder blades slightly off ground) and superman’s (Hallow holds but on belly instead. Chest and feet up off floor slightly)
  3. Condition jumps AFTER STRETCHING by putting ankle weights on and doing some jumps!
  4. Take weights off and feel how amazingly high your jumps are now!

GOOD LUCK JUMPERS!

Leave a Reply

Your email address will not be published. Required fields are marked *