In the previous part of this series on the subject of jumping training (Jumping Training - More Strength, Power and Speed), we looked at who, how and why you should train jumping in the first place. Some exercises have already been mentioned and shown how to improve your explosive power by plyometric training or how to train your jumping height by high and frog jumps.
Here I would like to continue and show some more exercises, which should improve especially the jumping height and the jumping distance. As "obstacles" which should be jumped over, I used kumite foot protectors in my examples, because they are soft and give way if necessary, but still heavy enough not to fly away during outdoor training.
One should consciously avoid using hard, shapeless and slippery objects. So you can allow yourself to make a mistake and touch them or even land on them without breaking or otherwise causing an injury. Furthermore I would take a break of 1-2 minutes between each exercise (if you want to do several in a row) to regain your strength.
Hint: Always warm up well before starting the exercises! Some running, skipping , step lunge left and right in turn, and loose stepping would be variations to get into the swing. After a successful jump training it is recommended to take one or two days off to give your body time for supercompensation.
Table of contents:
- Sideways jumps - One-legged left/right
- Sideways jumps - Two-legged left/right
- Forward jumps - training jumping distance
Sideways jumps - One-legged left/right
By jumping sideways, the outer sides of the thighs are trained and the ankle and knee joints are stabilized. The first exercise is intended as an introduction, and can be easily integrated into the warm-up program. Jump with the left leg to the right and then with the right leg back to the left. During the exercise there is always at least one leg in the air.
This can be done over a small obstacle, or an imaginary line, depending on your own speed for a period of about 20-30 seconds. Depending on your physical condition and level of training, it is recommended to do this exercise again after a short break. It is recommended to work in sets here. 3 sets of 30 seconds each with a 30 second break between the sets.
Sideways jumps - Two-legged left/right
Another variation for the sideways jump is similar to the previous exercise. This time, however, you always jump off with both legs and land on both. I wouldn't train this exercise for time, but rather for cleanliness and correctness of the exercise. Therefore I would first give 2-3 sets of 10 repetitions each, with a break of 30 seconds between each set.
To make the whole thing more difficult and demanding, we increase the distance or add a second object/obstacle. Again, make sure that the technique is executed correctly. Rather a little slower, but clean! Now you try to execute every jump with maximum power. Now actively pull your knees towards your upper body and try to stay as straight as possible.
Forward jumps - training jumping distance
Now we come to a simple but effective jumping exercise to increase the jumping distance. In addition to the thigh and calf muscles, body control and explosive power are also trained, since you only jump off for a long time, pull your knees back towards your body during the flight in an impulse-like manner, and stretch your legs a little during landing to cushion the landing as softly as possible.
Here, just as in the jump exercise before, great importance is attached to clean technique.
The degree of difficulty can be varied at will by bringing the point of the jump and the target to be skipped closer together or further apart.
Further training methods and exercises on the subject of jump training are available in the next part of this series. Here we continue with the third part of the series Jump Training: Jump Training - Coordination and Technique.
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