Originally posted here: https://www.facebook.com/JosephBartzTraining/videos/387570921346069/
A few Thoughts for Beginners in regard of Jumping
- • Jumping allows for a very high complexity and should be, in some sort of way, part of every training that aims to build a broad variety of movement skills.
- • The impacts and explosiveness of jumping makes it a more advanced practice than walking, crawling, balancing etc. Therefore you should first build a base of movement ability, mobility and strength. For the out of shape people it might take a few months before they can start to jump.
- • Volume: if you are not used to jump (on hard surfaces) be very careful and use a low volume in the beginning. Start with 25 Jumps per Session 2x a Week for the first month. From there you can gradually add volume.
- • Intensity: the first months shouldn't aim for big jumps. Stay sub maximal (not more than around 70% of you max in the first month) in distance and height. The goal here is to build control first, especially in your landings.
- • Danger: Jumping is potentially dangerous, not just because of overuse, but also acute forms of injury can happen. Always stay focused, take every jump seriously. The most injuries happen in the end of a session, when the concentration is already gone.
- • The Impact and therefore biggest danger in jumping obviously happens with the landing.
- • Therefore in the beginning the main focus is on proper landing mechanics.
- • Land on the ball of the foot first, if the surfaces allows it make contact with your heel after, keep your hips back, back straight and squat to absorb the impact. You should be able to absorb the shock before you pass 90 degrees (there is no problem in going lower than 90, if you are prepared for it, but if you collaps into your squat, it means you aren't using you muscles for shock absorption, or you are off balance)
- • stick your landings. Land and stay there. No slipping, no falling backwards or forwards, no extensive rebalancing with the body. To figure out how to properly stick landings will be your goal for the first months of practice.
- • Land on small surfaces to increase accuracy, and to challenge your ability to land properly. For the very beginner land on a line on the ground in the broad jump.
- • Jump up: In a horizontal jump like the broad jump, don't just jump forward, but also up. The trajectory of the jump should be an ark, to prevent slipping and falling over.
- Types of jumps:
- • For the beginner I recommend training mainly broad jumps (apply the principles above), vertical jumps and drop jumps (both with legs closed). All in a singular fashion, always sticking jumps.
- • Vertical Jumps are a good power developer. As impact is low, you can go for higher intensity sooner, compared with the other jumps. Make sure your landing is silent. Do not use the vertical jump in a workout in the beginning, take your time before every jump, 25 is enough. You shouldn't really break into a sweat.
I like to use stairs, less danger and more scalable.
- • Drop jumps are very important to learn, as you need to understand how to absorb shock properly. It’s a skill you will use in many occasions. In example I am always in shock when I see boulderers land, they don’t think about proper landing, but they should. Make sure you also start with small jumps here. Train jumping downwards directly in the beginning, you shouldn’t land further than 2 feet from your jumping-spot. Forward and downward motion combined is a bit more advanced. Have a look how to land properly above.
Originally written: 29th of October 2014
Revised: 4th of May 2016
Author: Joseph Bartz