Even though you may have been jumping since childhood, you still need to learn the correct technique to do it. Landing improperly can tear your knee and deform the bones. You can learn the basics of vertical and horizontal jumping, as well as some helpful suggestions for developing your jump. If you're interested in specific types of jumps, you can read guides on how to do a hurdle jump, increase the height of a vertical jump, or jump onto a wall.
Step
Method 1 of 3: Jumping Vertically
Step 1. Take the first step or two
While you may be jumping straight into the air, adding a step or two before making the jump can make the jump even higher. The energy generated from these steps can help create additional lift upwards, which gives the vertical jump a few centimeters of additional height.
The vertical jump can reach its maximum height when performed with both feet. Use the strength of both legs to push yourself off the floor, even if you've taken a few steps before jumping
Step 2. Drop into the shadow chair in your imagination
To get the maximum strength from your legs and maximum jump height, you need to bend your knees. For most people, imagining sitting in a chair right before jumping will help. Your legs should be shoulder-width apart, and your hips should be bent at a 30-degree angle, your knees bent at a 60-degree angle, and your ankles bent at a 25-degree angle, for maximum strength to be generated without injuring the knee. You should be able to raise and lower your toes while in this shadow sitting position, balancing the points of the bases of your toes.
- Be careful that your knees are not pointing inward and not in a “locked” position, with your toes pointing inward as well. Keep your knees as straight as possible, in an ideal vertical position just above your toes. Position both arms at your sides.
- Also keep your back very straight when jumping. Practice in front of a mirror to do this shadow sitting position while keeping your back straight to prevent injury.
Step 3. Push your body up with your legs
Swing the base of your toes up, swinging your arms up into the air and toward the ceiling, for added momentum. For some people, this can be done effectively by imagining that they are pushing the floor down away from their body, while trying to extend the leg as much as possible. The strength and height of your jump is the result of the force you exert on this step.
- If you do it right, both your feet when you jump should be pulled forward, from the heel to the toes. You will feel your heels moving from back to front towards your toes as you return to your normal standing position, and this will happen much more quickly as you jump. You should make this "roll up" position towards your toes as you jump.
- Keep your arms parallel to each other and move only slightly back. Swing your arms forward as you straighten your whole body back, as if you were straightening a spring.
Step 4. Breathe while jumping
Just like when you do a regular weightlifting exercise, it's important to exhale as you push and make big vertical jumps. This won't necessarily allow you to jump higher, but it will make you feel more comfortable and fit when you jump. Think of this as one big movement that is not separated from its parts.
Step 5. Land on the base of your toes
To avoid landing hard and injuring yourself, it's important that you land on the base of your toes and then lower your heels back down. Landing on a completely flat surface will cause your ankle to twist. When you land, you have to be extra careful to keep this chain of kinetic shock going and you land on your toes, then your heels, then your knees and finally, your hips.
- Bend your knees slightly before ending the jump, to minimize the impact on your knees. Allow your knees to absorb the momentum, and land in a semi-crouched position (no more than 90 degrees) to completely dampen the impact. Then, straighten your body back from the squat position.
- By bending your joints as you land, you transfer the impact of this landing to the muscles and tendons, which are designed to absorb and absorb this shock. You can even store the energy from this hit for a short period of time and then use it elastically to make the next jump.
Method 2 of 3: Long Jump
Step 1. Practice sprinting
Jumping is much more like a sprint than a high jump. If you want to have a longer jump distance, you need to work on your speed. Practice sprinting, sprinting, and speeding up in a very short time. Good long jumpers are sprinters.
Step 2. Get to know your dominant foot
If you want to practice long jumps, you'll need to jump with your dominant foot, which is the foot that feels more comfortable when you jump or kick. Usually, but not always, this is the same side of the foot as the side of the hand you are writing on. If you're not sure, grab a soccer ball and kick it a few times. Which foot feels more comfortable when used to kick? That side of your foot is probably your dominant foot, which you will use as a support for long jumps.
Step 3. Practice long jumps only at the right track locations
The long jump is usually done in a sandbox, and you need careful technique to avoid the risk of injury. Never try to do a long jump like this on normal ground.
If you don't have access to a long jump sandbox, you will need to practice jumping and landing on your feet. This is an excellent way to build jump distance and improve long jumps later. Doing this kind of exercise will not be in vain
Step 4. Run as fast as you can to the starting line of the jump
The starting line of the jump must be clearly marked, and the area after that line is the landing area, where your landing point will be marked. When doing the long jump, it's very important that you start your jump as close as possible to the starting line of this jump, so that your jump is as far apart as possible. But do not let you start jumping at a point that goes beyond the starting line of the jump, because jumps like this will not count. Pay close attention to the starting line of the jump, and place your pedestal slightly to the right of it.
Accelerate and continue your running power as you get closer to the starting line of the jump. You have to move as fast as you can as you approach the boundary line of the running area. This is the momentum you should bring into your jump, more than just your strength
Step 5. Jump
Place your dominant foot to the right of the starting line of the jump and focus on jumping as far forward as possible, pushing your hips forward as far as possible. Let this momentum carry your body up and forward past the starting line of the jump, and reach the landing area as far as possible.
Step 6. Swing your arms and legs firmly forward before landing
While feeling the moment when the peak of the jump begins to end and your body begins to descend, push your legs and arms forward to prepare for the landing and create an additional few centimeters of distance in this jump. The jump distance will be measured based on the farthest point your body has reached from the starting line, so placing your feet as far apart as possible in front of your body is important.
Step 7. Make the landing as gentle as possible
In the long jump, the landing is not as smooth as the start of the jump at all. Your landing is largely determined by the correct starting position of the jump, but you can keep yourself safe by keeping your knees slightly bent, your ankles perfectly straight, and not holding your body weight off with your wrists. Just take advantage of the sandbox.
Method 3 of 3: Developing Jumping Ability
Step 1. Increase your strength
Technique and conditioning are the two most important things in jumping. First of all, you must know how to move your body properly to achieve the desired movement. The next important thing is to train your muscles and joints to withstand the intense energy you are placing on them, as well as to help you jump longer or higher distances. This means you need strength, aerobic, and flexibility training.
Step 2. Improve your flexibility with regular stretching
The athletes and dancers who are able to perform the most powerful jumps are those who have maximum flexibility. If you're doing the hurdles jump, you need to be able to swing your leading leg to where you want it to be so you can maximize the momentum of the jump.
The best jumpers have a 3:2 strength ratio in the quadriceps and hamstring muscles. If your body is not very flexible, you will tend to develop imbalanced forces that limit your ability to jump. Stretch regularly so you can improve and maintain flexibility in your ankles, knees and hips
Step 3. Strengthen the muscles in your stomach
Abdominal muscles that don't appear checkered in jumpers don't mean you can ignore the strength of their deep muscles (the transverse abdominal wall). This muscle has a key role in any movement that requires strength, including jumping. To strengthen this muscle, pull your stomach in by taking a deep breath, hold it for 20 seconds, then release. Repeat 4 times, and do this circuit 3-4 times each week.
Step 4. Strengthen your dorsi-flexor muscles
These muscles are used to reduce the angle between your foot and leg (as you pull your toes closer to your shin). When you jump, you actually need to do the "reverse" motion (plantarflexion, which is the same movement as when you step on the pedal while driving) to make a push to the floor/ground. So why do you need to strengthen the dorsi-flexor muscles? Because each part of a muscle can only become as strong as the opposite muscle. Your ability to "push" your leg down can only be as strong as your ability to "pull" it up, because the dorsi-flexor muscles serve as a tool that creates stability. One way to strengthen your dorsi-flexor muscles is to walk around on your heels, without the bases of your toes touching the ground, until you can feel enough heat.
Step 5. Work on the strength of your toes
You may think that the only ballet dancers need to work on toe strength, but the truth is, your toes can add strength to your foot when you push. In a proper jump, the toes are the last body part to leave the ground, providing an extra boost that increases the power of the jump. To strengthen the muscles of your toes, open and close your toes repeatedly, or do push-ups with your toes and hold for at least 10 seconds.
Tips
- Do not jump when you are sick, as you may feel dizzy and risk falling and getting injured.
- Choose shoes that have adequate cushioning and support.
- Don't be afraid or hesitant when jumping. This can result in serious injury.
Warning
- Don't push yourself beyond safety. Pain is your body's way of telling you that you need to stop and you should listen to this warning. If your body feels sore after training, this means that you have exceeded the limits of your body's capabilities. If this happens, don't push yourself. If the pain is severe, see a doctor. There may be a particular muscle pulled or twisted.
- Be careful when receiving promotions for a jumping training program. Investigate everything before you decide to pay/buy. This is very important.
- Don't overdo the exercise. Jumping exercises are exercises that should be done briefly but with quality, not long, low-intensity exercises.
- Look around you carefully before jumping. You could jump into someone or something dangerous.
- Do not allow your knees to be in a locked position. Avoid hard impacts. Bend the knee will make the leg muscles able to reduce the pounding / impact.
