Jumping to New Heights

May 16, 2024

 by Micah Worrell

What's up EP Tumbling peeps? Ready to take your jumps to the next level? Today we're breaking down a few pointers for improving your jumps. From stretching to a proper warm-up and conditioning, if you follow these steps consistently you will see some awesome changes! Enough talk; let's go!

1. Stretching: Flexibility is Key

Before you take to the air, it's crucial to make sure your muscles are limber and ready to perform. Here are some stretches to incorporate into your routine:

Hamstring Stretch: Sit on the floor with one leg extended and the other bent, with your foot touching your inner thigh. Reach towards your toes, keeping your back straight. Hold for 30 seconds and switch legs.

Hip Flexor Stretch: Kneel on your right knee, left foot in front, forming a right angle. Push your hips forward gently and feel the stretch in your hip flexors. Hold for 30 seconds and switch sides.

Straddle Stretch: Sit in a wide straddle position and reach towards your right foot with both hands. Hold for 30 seconds, then switch to the left foot, and finally reach forward, trying to place your chest on the floor.

2. Warm-Up: Get Your Blood Pumping

A proper warm-up is essential to prevent injury and enhance performance. Here's a quick routine to get your blood flowing:

Jog in Place: Start with a light jog in place for 2-3 minutes to elevate your heart rate.

Dynamic Leg Swings: Stand on one leg and swing the other leg forward and backward, gradually increasing the range of motion. Do 10 swings per leg.

Butt Kicks: Jog in place, kicking your heels up towards your glutes. This helps to activate your hamstrings. Do this for 1-2 minutes.

High Knees: Jog in place, bringing your knees up towards your chest. This helps to activate your hip flexors and get your body ready for explosive movements. Do this for 1-2 minutes.

3. Strength Training: Build Power and Endurance

Strength is essential for explosive jumps. Incorporate these exercises into your training regimen:

Squats: Stand with your feet shoulder-width apart, lower your body as if sitting in a chair, and then stand back up. Aim for 3 sets of 15 reps.

Lunges: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back up to the starting position and switch legs. Aim for 3 sets of 10 reps per leg.

Calf Raises: Stand on the edge of a step with your heels hanging off. Raise your heels as high as possible, then lower them below the step level. Aim for 3 sets of 20 reps.

Core Workouts: A strong core stabilizes your jumps. Planks, Russian twists, and leg raises are fantastic exercises to build core strength.

4. Technique: Perfect Your Form

Great jumps aren't just about strength and flexibility—they're about technique. Here’s how to refine yours:

Toe Touches: Focus on snapping your legs up with pointed toes and reaching for them with your hands, keeping your back straight. Practice on a trampoline or with a spotter to improve height and form.

Pike Jumps: Keep your legs straight and together, reaching for your toes with your hands. Engaging your core will help lift your legs higher.

Hurdlers: Focus on using your arms to help give you lift as you think of kicking your lead leg over your shoulder as you bend your back leg. With your back foot, think of trying to touch your lower back with the bottom of your foot.

5. Visualization: See Success Before You Soar

Visualization is a powerful tool. Close your eyes and picture yourself performing the perfect jump. See every detail—your takeoff, height, form, and landing. This mental practice can enhance your physical performance and boost your confidence.

6. Cool Down: Prevent Injury and Aid Recovery

After your practice, don’t forget to cool down to prevent soreness and injuries:

Light Jog or Walk: Gradually bring your heart rate down with a 2-3 minute light jog or walk.

Gentle Stretching: Perform gentle stretches focusing on the muscles you worked. Hold each stretch for 30 seconds, breathing deeply.

Foam Rolling: Use a foam roller to massage your muscles, focusing on any tight or sore areas. This can help to reduce muscle soreness and improve recovery.

Improving your jumps takes time, dedication, and consistency. Practicing them once a week or every other week will do nothing to help. Incorporate these tips into your training on a regular basis, and you'll be soaring higher than ever in no time. Keep practicing, stay motivated, and always push to be better than you were the previous day!