Jumping in all its various forms has long been established as an excellent way for sports people to improve performance. Now, throughout gyms, outdoor boot camps and within the Crossfit community there has been a rise in the amount of guys and girls of all ages incorporating jumping into their exercise routine.
Jumping, whether in the form of box jumps, depth jumps or bounding, is a great way to improve muscle strength and power, along with burning heaps of calories. Jump training also known as Plyometrics (which sounds cooler), requires a certain level of strength, skill and co-ordination in order to reduce the chances of impact and stress injuries to the ankles, knees, hips and spine.
Women in particular can benefit greatly from various forms of resistance/weight training, including Plyometric exercises. This type of training is a great tool in preventing Osteoporosis (a disease more prevalent in women) by improving bone density and strength (Manske, Lorincz and Zernicke, 2009). However, caution is needed as jumping can be a high impact exercise, and as with any high impact exercise there is a greater risk of injury. Jumping exercises should be scaled in intensity (low, medium or high) depending on the individual. Beginners should start by developing a good lower body strength base with exercises such as squats, lunges, step ups and other variations.
Landing correctly is paramount to safe and effective jumping. Sound technique is needed to ensure no unnecessary damage to your joints and body. Always land with bent knees to absorb the shock, ensure hips are back, and always land lightly when contact is made with your feet and the ground.
For further information on correct form and technique with Strength or Plyometric training feel free to contact me or grab me on the gym floor.
Brent Richens
(P) 021 126 1795
(E) b.richens.trainer@gmail.com
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