Strength training and flexibility are quite important, and you can level up your workout by adding some bounce to your steps. To know more keep reading this blog by CRB Tech Reviews.
When you look at the training schedule, it probably goes like this: a day for legs, a few exercises for bis and tris, a healthy number of compound movements, some isolation work, and squats for days. Jumping isn’t likely on the list. The basketball and football athletes might have some plyometric jumps as a part of their practice, but the training basically ends there.
Including bounce time isn’t just for those players learning to jump properly can complement any fitness effort, no matter what your activity. Jumping is also mentally good for both learning a new skill and overcoming hesitation.
Advantages of Bouncing
Structured jump training could help improve reactive strength. Reactive strength is essential for activities that involve a quick change in direction, like sprinting, football, or lifting.
Incorporating jumping into the routine such a way that yields the best results usually comes from plyometrics—exercises that cause muscles to exert maximum force in the shortest amount of time. Plyometrics shift muscle movement from relaxation to contraction rapidly, activating fast-twitch muscle fibres, a process essential for building reactive strength. Another jump-dependent practice is Parkour. First introduced as obstacle-based military training, this adds other movements, like vaulting or rolling, but still relies on quick movement and fast recovery.
But jump training doesn’t follow a specific set of moves like Parkour or plyometrics, you could throw in a few moves like jumping split squats, vertical jumps, or even jumping jacks into any strength or cardio routine.
Learn to Land
For those who are ready to start jumping, it is suggested to start a plyometrics program by jumping up onto a sturdy, low box and then stepping down. Gradually, you can increase box height and, once your strength is built up, you can start jumping down as well. Why box jumps? As opposite to jumping rope or doing jumping jacks, box jumps are more explosive and need your core and leg muscles to contract in order to create force for the jump.
To learn how to land is just as important as understanding the power boost it takes to jump. As it’s while landing that the majority of jump-related injuries occur. It’s essential to come back down in a way that absorbs the force of the movement.
Your lower body must be your primary focus, but adding in arms could help. Swinging your arms provides momentum for the jump and stability when landing. If you’re totally naive to jump training, you could start with a low-intensity plyometric motion like jumping in place, jumping rope, or forward and backward hopping. From there, you can progress to box jumps.
Hop to It
As you’re perfecting your jumping and landing techniques, it’s helpful to begin incorporating more squats into your routine as well.
For many people, jump training is definitely worth a try. It is suggested warming up with plyo-type exercises like jogging drills e.g. think butt-kickers and high knee motions and jumping lunges, or even skipping like a kid.
Do remember, jumping isn’t for everyone. It to be noted that athletes with a history of injury, muscle strains, previous knee surgeries, or spinal conditions must exercise caution. For them, the plyometric program must include no more than five low-to moderate-intensity exercises, and the total volume must be lower than that of a standard plyometric training program.
Take caution and gear up in your wellness routine.
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