Author:
Peter Berry
Date Of Creation:
19 February 2021
Update Date:
1 July 2024
Content
High jump is an important skill for many athletes. To jump higher, you need to practice the momentum steps to develop energy. Running well will increase the momentum that pushes the body up. Choosing the timing of your dance is also important, and you need to know how to coordinate your body parts well. Soon your high jump skills will improve if you practice hard.
Steps
Part 1 of 3: Two-legged dance practice
How to position the foot. Stand with your feet shoulder-width apart. Your feet should be properly positioned just before you jump. Relax the rest of your body.
- Careful! At this time, your knees are not directed inward, also known as Valgus. The knee should be on the second toe.
Pay attention to the arms. Your arms should be relaxed by your side while you sit down in a half-squatting, half-standing position. The arm will give a lot of momentum to the jump, so don't put your hand in front or higher than your body before jumping.
Visualize the dance moves. You don't need to spend a lot of time thinking about the jump before you do it, but it helps to imagine the momentum steps. Imagine you bounce and your body soars towards (or over) your target. You will focus on the momentum and the task at hand to ensure a successful jump.
Jump up to complete the jump. As soon as you squat down, immediately jump up. Push your body up with the tip of your foot. Straighten hips, knees, and ankles as much as possible as quickly as possible.
Swing your arms while you dance. Slowly bring your arms behind your back while keeping your arms on your sides. When you start to jump, swing your arms forward and up high. This will give you the momentum to push you up.
- Exhale when you do a jump, like when you lift weights.
Control the grounding. Ground with the tips of your feet, not your toes. Remember to land with your knees slightly bent and forward. The legs need to receive a balanced body weight. This action will absorb force of impact with the ground and prevent knee injury. advertisement
Part 2 of 3: One leg dance practice
Determine where your feet are. Stand with your feet shoulder-width apart. Bend one knee and bring your legs back. Relax the rest of your body.
Slightly leaning forward. Slowly slump into a half squatting position and half standing on one leg. Perform this step while the upper body slopes slowly forward. The hips fold at an angle of 30 degrees. The knees should be bent 60 degrees and ankles should be at 25 degrees. This pose will generate the most energy without injuring the knee.
Pay attention to the arms. Your arms should be relaxed by your side while you sit down in a half-squatting, half-standing position. The arm will give a lot of momentum to the jump, so don't put your hand in front or higher than you are before jumping.
Visualize the jump. You don't need to spend a lot of time thinking about the jump before you do it, but it helps to imagine the momentum steps. Imagine you bounce and your body soars towards (or over) your target. You will focus on the momentum and the task at hand to ensure a successful jump.
Jump up to complete the jump. As soon as you leaned forward, you immediately jumped up. Push your body up with the tip of your foot. Straighten hips, knees, and ankles as much as possible as quickly as possible.
Swing your arms while you dance. Gently bring your arms behind your back. When you start to jump, swing your arms forward and up high. This will give you the momentum to push you up.
Control the grounding. Ground with the tips of your feet, not your toes. Remember to land with your knees slightly bent and forward. The legs need to receive a balanced body weight. This action will absorb force of impact with the ground and prevent knee injury. advertisement
Part 3 of 3: Developing the strength of your feet
Do squats. To do squats, stand with your back straight, leaning against the wall if you want. The knees should be shoulder-width apart and the feet should be about 45cm apart. Slowly sit down until your body is on your knees.
- This exercise helps develop hamstrings, glutes, and quadriceps, which are the main muscle groups that help you jump higher. Whenever you feel pain, stop.
Exercise your calves with tiptoes. Calf strength can be developed by standing on the edge of a surface and doing dips with your calf. You can exercise for each leg, both legs, or even in a sitting position.
- Calves are also an important group of organs for improving high jumping abilities. Try exercising while holding weights to increase resistance and strength.
Improved ductility by stretching the muscles. Stretch your hamstrings and glutes by lying on your back with one leg crossed over the other at the knee. Pull the lower leg firmly and steadily toward you. This will stretch the hamstrings of the legs crossed. Another exercise is to use your hands to touch your toes in a sitting or standing position, with your legs extended and your legs crossed.
- If your body is not flexible enough, strength will develop out of balance. This will limit your jumping abilities.
Continue to dance and squat. High jumps, hopscots and sagging are plyometric exercises. Plyometric exercises are intense exercise and can increase heart rate rapidly. Resistance training can actually improve muscle twitching, and make your jumps stronger.
- For maximum effect, use a third of the weight you normally lift. Jump up quickly and repeat as many times as you can.
Advice
- Wear shoes that are fit to avoid hurting your feet.
- Always choose sneakers that are comfortable for you.
- Don't neglect with core muscle training. Many athletes despise this area. Just a few sets of crunches a day can significantly improve core muscle strength.
- Some of the more popular plyometric exercises are: ankle bounce, box jump, rope jump, board jump and squat combo.
- Another great exercise is to hold a dumbbell in each hand and push yourself up with your ankles and toes. Practice 4-5 times per week, starting with 10 reps and “slowly” increasing to 50 reps.
- Wearing shoes that are less than half the number will help keep your feet in place. Remember that practice is not the time to feel good! You practice to win!
Warning
- Beware of advertised "dance shows". Do your research before you buy anything.
- If you have a history of knee injury, consult your doctor before starting any leg or dance program.
- Don't try too hard. Overtraining can lead to injury, muscle breakdown, trouble sleeping, and drowsiness.
- To jump higher, you need to practice the momentum steps to develop energy. Good momentum will increase momentum to push the body up. Choosing the timing of your dance is also important, and you need to know how to coordinate your body parts well.
