Jump Training For Beginners | Low Hurdle Progressions

Jumping and landing techniques are crucial to teach to younger and lesser experienced athletes that have never done any form of plyometric or jump training. In order to be able to correctly perform plyometrics the execution of jumping and landing must be mastered first.

The primary issue with landing is the inability to stabilize the legs via the hip musculature, and the feet via the lower leg musculature. The hip weakness can have a major impact on the functioning of the feet and ankles as well. The other area of concern with landing is the strength of the musculature around the pelvis and spine. The muscles must be strong enough to dissipate forces away from the pelvis and spine.

Without going into too much detail the major concern is that the knees are able to remain in line with the feet and not cave in (valgus) during landing and jumping. The other concern is the ability of the pelvis and spine to avoid extreme flexion or extension of the spine during landing.

Many plyometric activities require the athlete to rebound off the ground quickly using little bend of the knee and primarily force production from the lower leg. Examples of this form of quick jumping would be jump rope, line drills, and hop scotch type activities. But when more advanced jumping from higher heights are being introduced the athletes must learn to push the hips back and allow the shoulder to come forward during the landing. If the hips do not go back, during a jump that will require the knees to bend quite a bit due to the height of the jump, the knees will get pushed forward as the athlete goes way up on the balls of the feet. This technique puts large amounts of stress on the knee joint and soft tissues. Another potential injury that can occur from this knee forward approach is to the lower back. When the knees push forward the hips will follow and the lower back will hyper-extended in many cases to maintain balance and an upright position. If this is done aggressively there can be damage to the structure of the low back.

This is why it is a must that all athletes learn how to jump and more importantly how to land.

Here are some basic plyometric and jumping/landing exercises and progressions

In-place jump and hold

Low hurdle jump and rebound and hold

Low hurdle continuous jumps

CLICK HERE to contact me about youth training and high performance training for adults

+++++++++++++++++++++++++++

Get The Most Comprehensive Vertical Jump Program Available.

THE JUMP MANUAL: 

The only program that targets every facet of vertical explosion. Effectively training every aspect of vertical jump is the only way to maximize your vertical jump explosion.

The Jump Manual is an "all in one" vertical jump training software that provides you everything you need in order to achieve your maximum vertical jump and quickness.

CLICK HERE To View The Product Site And Place An Order.