Tutorials
Jumping
Crane
Lesson Level : 1
Basic Crane
lesson
3m 16s
Video Details

The crane position is a unique landing technique that involves resting one foot on a target while the other leg dangles down. This method can sometimes carry a stigma because some may perceive it as less optimal than landing with both feet simultaneously. However, there are practical reasons for using the crane position, such as when the landing area is small or at a specific angle that doesn't allow for a two-foot landing.

Practicing the crane can help improve landing techniques and body control. It's recommended to start from lower heights and incrementally increase the difficulty level by choosing walls that are either level or slightly elevated. Landing one foot at a time can reduce the impact on joints, especially when transitioning from elevated surfaces, making it easier to develop this skill without causing injury.

To increase proficiency, practicing the crane from both sides is essential. This helps in developing balanced strength and control, ensuring that the body adapts equally to both sides of the movement. As one grows more comfortable with the crane technique, they can challenge themselves with greater heights or different angles to improve their overall mobility and landing skills.

Key points:

  1. The crane position is a practical landing technique that may be used when a two-foot landing is not feasible.
  2. Starting with lower heights and practicing on a suitable angle can help ease into the crane technique and minimize injury risk.
  3. Practicing from both sides aids in achieving balance and control, allowing for progression to more challenging landing scenarios.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Starting from 3-steps or greater away, demonstrate a crane landing on a hip-height or greater block.

You must takeoff two feet from the floor and land one foot on the top of the wall, with the other hanging along the side of the wall. The hanging leg must be straight, with the toes pulled back to protect the knee.

Do not twist. Must be facing the same direction as the takeoff.

Repeat three times on both sides, left & right.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
distance.
Must be more than x3 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x3 times the specified amount.
Details
Distance between takeoff and landing block must be greater than 3-steps.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing on one leg.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff both feet.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
5.319

														
let's talk about the crane uh the crane

													

																									

														
8.639

														
is a type of

													

																									

														
11

														
Landing um

													

																									

														
13.44

														
it's when you land one foot on your

													

																									

														
17.439

														
target rather than two and it it has a

													

																									

														
20.4

														
little bit of a stigma attached to it

													

																									

														
23.119

														
because you sometimes people think that

													

																									

														
25.72

														
if you crane something you're not

													

																									

														
27.8

														
actually Landing in the best way

													

																									

														
30.08

														
possible but you know it's a good way of

													

																									

														
33.92

														
uh protecting yourself so landing on

													

																									

														
35.92

														
something that's just beyond your reach

													

																									

														
38.68

														
and you know sometimes it is just you

													

																									

														
41.079

														
can only land in a crane position

													

																									

														
43.2

														
because the landing is too small or a

													

																									

														
45.399

														
particular angle or something like that

													

																									

														
47.039

														
and you can't get both feet onto the

													

																									

														
49.8

														
wall so um the crane position would be

													

																									

														
54.92

														
where it's effectively this position

													

																									

														
57.399

														
where you've got one foot on the wall

													

																									

														
58.559

														
and the other foot is uh dangling down

													

																									

														
61.44

														
so it would be like that now my toe is

													

																									

														
65.199

														
up so again my knee is not going to

													

																									

														
67.4

														
whack the the wall and I'm landing on

													

																									

														
70.84

														
that one foot you usually a little bit

													

																									

														
73.159

														
higher so here rather than right down

													

																									

														
75.84

														
but if you're doing your max distance

													

																									

														
79.6

														
usually you're just trying to get to the

													

																									

														
81.88

														
wall and it will be at this full

													

																									

														
84.159

														
Mobility position this flexibility

													

																									

														
86.2

														
position where you're right at the

													

																									

														
87.88

														
bottom of your squat um but yeah this is

													

																									

														
90.799

														
the crane position now you can practice

													

																									

														
93.6

														
this obviously going from one wall to

													

																									

														
96

														
another uh so sort of level to level is

													

																									

														
99.52

														
generally I would say the easiest um

													

																									

														
102.64

														
maybe going up a little bit is

													

																									

														
104.6

														
potentially a little bit easier because

													

																									

														
105.88

														
you don't have to take any um impact and

													

																									

														
108.399

														
dropping but going

													

																									

														
110.719

														
downwards is definitely harder because

													

																									

														
113.88

														
there's a lot more impact on one leg

													

																									

														
116.36

														
you're effectively doing all Impact from

													

																									

														
119.92

														
one leg which is not that great um so

													

																									

														
123.439

														
sort of level to level or going slightly

													

																									

														
125.32

														
up will be easier to start with pick two

													

																									

														
128.959

														
walls that aren't too far away and you

													

																									

														
131.76

														
know don't have to be this high you can

													

																									

														
133.4

														
start off nice and low get used to that

													

																									

														
135.4

														
position and yeah you're just Landing

													

																									

														
137.8

														
that one foot let's give that a go so

													

																									

														
142.44

														
from here I'm going to land on my uh

													

																									

														
145.04

														
right foot and pick my spot from here to

													

																									

														
149.36

														
there and I'm going straight down to my

													

																									

														
150.879

														
hand as well that's okay too it doesn't

													

																									

														
152.56

														
have to be up like here I'm Just landing

													

																									

														
155.08

														
on that one foot um and that's the

													

																									

														
159.319

														
crane yeah you can progress this make it

													

																									

														
162.239

														
bigger um like I say if you want to be

													

																									

														
165.08

														
harder you can go downwards um upwards

													

																									

														
168.519

														
sometimes um this people do upwards

													

																									

														
172.04

														
because again they can only get the

													

																									

														
174.2

														
mobility of one foot up on top of the

													

																									

														
176.36

														
wall um rather than both feet again

													

																									

														
179.36

														
sometimes this is what's necessary um

													

																									

														
182.4

														
but yeah practice both sides make sure

													

																									

														
184.72

														
you know you you can do both sides and

													

																									

														
187.92

														
yeah work on your crane
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:10,000
let's talk about the crane uh the crane

2
00:00:08,000 --> 00:00:12,000
is a type of

3
00:00:11,000 --> 00:00:17,000
Landing um

4
00:00:13,000 --> 00:00:19,000
it's when you land one foot on your

5
00:00:17,000 --> 00:00:22,000
target rather than two and it it has a

6
00:00:20,000 --> 00:00:25,000
little bit of a stigma attached to it

7
00:00:23,000 --> 00:00:27,000
because you sometimes people think that

8
00:00:25,000 --> 00:00:29,000
if you crane something you're not

9
00:00:27,000 --> 00:00:33,000
actually Landing in the best way

10
00:00:30,000 --> 00:00:35,000
possible but you know it's a good way of

11
00:00:33,000 --> 00:00:37,000
uh protecting yourself so landing on

12
00:00:35,000 --> 00:00:40,000
something that's just beyond your reach

13
00:00:38,000 --> 00:00:42,000
and you know sometimes it is just you

14
00:00:41,000 --> 00:00:45,000
can only land in a crane position

15
00:00:43,000 --> 00:00:46,000
because the landing is too small or a

16
00:00:45,000 --> 00:00:49,000
particular angle or something like that

17
00:00:47,000 --> 00:00:54,000
and you can't get both feet onto the

18
00:00:49,000 --> 00:00:56,000
wall so um the crane position would be

19
00:00:54,000 --> 00:00:57,000
where it's effectively this position

20
00:00:57,000 --> 00:01:01,000
where you've got one foot on the wall

21
00:00:58,000 --> 00:01:04,000
and the other foot is uh dangling down

22
00:00:61,000 --> 00:01:06,000
so it would be like that now my toe is

23
00:00:65,000 --> 00:01:10,000
up so again my knee is not going to

24
00:00:67,000 --> 00:01:12,000
whack the the wall and I'm landing on

25
00:00:70,000 --> 00:01:15,000
that one foot you usually a little bit

26
00:00:73,000 --> 00:01:19,000
higher so here rather than right down

27
00:00:75,000 --> 00:01:21,000
but if you're doing your max distance

28
00:00:79,000 --> 00:01:23,000
usually you're just trying to get to the

29
00:00:81,000 --> 00:01:25,000
wall and it will be at this full

30
00:00:84,000 --> 00:01:27,000
Mobility position this flexibility

31
00:00:86,000 --> 00:01:30,000
position where you're right at the

32
00:00:87,000 --> 00:01:32,000
bottom of your squat um but yeah this is

33
00:00:90,000 --> 00:01:35,000
the crane position now you can practice

34
00:00:93,000 --> 00:01:38,000
this obviously going from one wall to

35
00:00:96,000 --> 00:01:42,000
another uh so sort of level to level is

36
00:00:99,000 --> 00:01:44,000
generally I would say the easiest um

37
00:00:102,000 --> 00:01:45,000
maybe going up a little bit is

38
00:00:104,000 --> 00:01:47,000
potentially a little bit easier because

39
00:00:105,000 --> 00:01:49,000
you don't have to take any um impact and

40
00:00:108,000 --> 00:01:53,000
dropping but going

41
00:00:110,000 --> 00:01:55,000
downwards is definitely harder because

42
00:00:113,000 --> 00:01:59,000
there's a lot more impact on one leg

43
00:00:116,000 --> 00:01:63,000
you're effectively doing all Impact from

44
00:00:119,000 --> 00:01:64,000
one leg which is not that great um so

45
00:00:123,000 --> 00:01:68,000
sort of level to level or going slightly

46
00:00:125,000 --> 00:01:71,000
up will be easier to start with pick two

47
00:00:128,000 --> 00:01:72,000
walls that aren't too far away and you

48
00:00:131,000 --> 00:01:74,000
know don't have to be this high you can

49
00:00:133,000 --> 00:01:77,000
start off nice and low get used to that

50
00:00:135,000 --> 00:01:82,000
position and yeah you're just Landing

51
00:00:137,000 --> 00:01:84,000
that one foot let's give that a go so

52
00:00:142,000 --> 00:01:88,000
from here I'm going to land on my uh

53
00:00:145,000 --> 00:01:90,000
right foot and pick my spot from here to

54
00:00:149,000 --> 00:01:92,000
there and I'm going straight down to my

55
00:00:150,000 --> 00:01:94,000
hand as well that's okay too it doesn't

56
00:00:152,000 --> 00:01:98,000
have to be up like here I'm Just landing

57
00:00:155,000 --> 00:01:102,000
on that one foot um and that's the

58
00:00:159,000 --> 00:01:104,000
crane yeah you can progress this make it

59
00:00:162,000 --> 00:01:108,000
bigger um like I say if you want to be

60
00:00:165,000 --> 00:01:111,000
harder you can go downwards um upwards

61
00:00:168,000 --> 00:01:113,000
sometimes um this people do upwards

62
00:00:172,000 --> 00:01:116,000
because again they can only get the

63
00:00:174,000 --> 00:01:119,000
mobility of one foot up on top of the

64
00:00:176,000 --> 00:01:122,000
wall um rather than both feet again

65
00:00:179,000 --> 00:01:124,000
sometimes this is what's necessary um

66
00:00:182,000 --> 00:01:127,000
but yeah practice both sides make sure

67
00:00:184,000 --> 00:01:130,000
you know you you can do both sides and

68
00:00:187,000 --> 00:01:130,000
yeah work on your crane