Jump and Landing Progression for Athletes: How to “Jump Higher”
Safe, practical methods to help with your jump progression.
Jumping and landing are everywhere, out on the sports field, in the school sports hall, commercial gyms, private facilities, Crossfit boxes and so on. It is fantastic that such a powerful training tool is being utilised by so many of us in all walks of life, work and performance. We all know that plyometrics play a significant role in power production and elastic strength so here are our top 3 tips that will set you apart from the rest with regard to your development when performing, programming and even coaching plyometrics to jump higher.
THE VIDEO: Jump and Landing Progression for Athletes: How to “Jump Higher”
- Readiness to jump and land
Research a few years back, stated that to be able to perform plyometrics safely and effectively you must be able to squat 2 x your body weight so that rules out probably 97% of the world’s population, right? Everyone can start with some sort of plyometrics. However, the stronger you are through major movements like the lunge, squat and deadlift the more efficient you will be in withstanding higher gravitational forces without things like knee valgus or your torso collapsing over. As a result, if you are just starting off, make sure you are combining your plyometrics with some key strength movements mentioned above.
- How are your tekkers?
Although, some plyometrics don’t seem that complicated they are actually pretty technical movements if executed properly. Doing an average job will only set you back with injury or little to no progress. You want to elicit extension at the ankle, knee and hip on the jump and then, absorb the landing force through the muscles not the joints. Shoulders over the knees, solid torso, knees tracking the toes and your landing position should look just like your take off position and land quietly.
- Don’t follow the crowd
Due to the fact that plyometrics are everywhere, you are unfortunately, going to witness some poor and at times dangerous techniques. Jumping on to the largest box in the gym with your knees around you chin and then bounding straight off it backwards to land and jump back up is how not to do it. It is an individual process where you need to start and progress accordingly through physical competence not ego. Learn to jump on to something then, drop off something. Once you have cracked that for at least 3 sets of 5 reps you can start to learn how to jump over something (small) and go from there.
Let’s be honest. Jumping is jolly good fun. However, other factors start to become more prevalent the further you progress such as why you need plyometrics, directional changes, unilateral movements as well as mastering your rhythm and co-ordination. Hope this post has provided some insight to the ever advancing and glorious world of plyometrics.
Live long and jump higher!