Content

• Steps
• Method 1 of 2: Prepare to Jump
• Method 2 of 2: Jump
• Tips
• Warnings

High jumping may seem like a fairly straightforward exercise, since you most likely jumped enough as a child, but if you need to jump on a daily basis - for dancing or athletics, then improper jumping technique can result in a knee or back injury. There are many ways to jump, most of which are simple, fun and groovy, but many of them can also injure not only you, but also the people and animals around you. This article concentrates on the basics of jumping. Later you can read about how to run by jumping over obstacles, how to jump high and how to jump up a wall.

Steps

Method 1 of 2: Prepare to Jump

1. 1 Improve your flexibility. Athletes and dancers have very good flexibility, which allows them to make such graceful jumps. Think for yourself, when running with obstacles, you need to throw your front leg high in order to jump over the barrier. The higher an athlete can throw a leg, the greater his advantage over less flexible opponents. If you are not flexible enough, you will develop an imbalance in the tension of the quads and hamstrings. Stretch regularly to develop flexibility in your ankles, knees, and hips.
2. 2 Strengthen your inner abs. While the development of these muscles will not contribute to the appearance of cubes on the abs, you should not ignore this muscle group (transverse abdominal wall). They play an important role in every strength movement, including jumping.To strengthen these muscles, pull your stomach in with a deep breath in and out; hold this position for 20 seconds, then release. Repeat 4 times 3-4 times a week.
3. 3 Strengthen the posterior flexor muscles. These muscles are used to lower the angle between your foot and leg (when you bring your toes closer to your lower leg). In a jump, you need to make the opposite movement (bending the sole is the same movement as when you press the gas pedal with your foot in a car) to push off the ground. So why strengthen the posterior flexor muscles? Because the strength of each muscle group matches the strength of the opposite muscle group. Your ability to push the foot downward will be limited by your ability to pull the foot upward because the hind flexor muscles stabilize muscle movement. Walk on tiptoes to strengthen the dorsal flexor muscles before you feel a burning sensation in those muscles.
4. 4 Train your toes. Many people believe that only ballet dancers need to develop the muscles of their toes, but if you want to improve the efficiency of your jumps, then you should work to strengthen your toes. Bend and extend your toes on a regular basis, or come up on your toes and stay in that position for 10 seconds.
5. 5 Stretch. The ratio of quads to hamstrings is 3: 2. If you are not flexible enough, you will develop an imbalance in muscle strength, which will adversely affect your jumping ability. Stretch regularly.

Method 2 of 2: Jump

1. 1 Take one or two preparatory steps to develop additional momentum for the upward jump.
2. 2 Take a position. Your hips should be bent 30 degrees and your knees 60, and your ankles should be at a 25-degree angle, which is important for maximum strength without risk of injury.
   • Be careful not to twist your knees inward. The knees should be parallel to the second toes.
3. 3 Push your body with your feet, pushing off with the toes of your feet. Do the following at the same time:
   • Raise your arms up to gain extra momentum.
   • Exhale as you do this movement (like lifting a weight).
4. 4 Land on your toes and roll onto your heels. Bend your knees before touching the floor, and then come to a half-squat position, not exceeding an angle of 90 degrees, to absorb the impact force. Straighten up.
5. 5 That's all.

Tips

• Choose shoes with appropriate cushioning and support.
• Do not jump unless you feel good, as you may feel dizzy and fall at risk of injury.
• Do not be afraid or hesitant, or you may be seriously injured.

Warnings

• Do not fully straighten your knees. Avoid heavy landing. Bent knees act as shock absorbers.
• Beware of various jumping programs. They are not suitable for everyone.
• Do not overdo it. You should jump efficiently and not for long, and not vice versa.
• Don't go overboard. If something starts to hurt you, stop immediately. If you have sore throat after exercise, it means that you have gone beyond the comfort of your body. If the pain is acute and persists, see your doctor. You could be pulling a muscle or ligament.
• Also watch where you jump for your own safety.